Health

Steamed Fish with Ratatouille

steamed-fish-rataouille Photo: Romulo Yanes

Ingredients

  • 1 large zucchini
  • 2 small eggplants
  • 1 medium red bell pepper, cored
  • 2 medium tomatoes, cored
  • 3 tablespoons olive oil, divided, and more as needed
  • 1 tablespoon minced garlic
  • 1 large onion, chopped
  • Salt and black pepper
  • 1 tablespoon fresh thyme leaves
  • 1/2 cup Niçoise or kalamata olives, pitted (optional)
  • 4 thick fish fillets or steaks, such as cod (1 1/2 pounds)
  • 1/2 cup roughly chopped fresh basil leaves

Preparation


1. Trim and cut the zucchini and eggplants into 1-inch chunks. Cut the bell pepper into strips. Roughly chop the tomatoes, reserving their juice.

2. Put 2 TBSP oil in a large skillet over medium-high heat and immediately add the garlic. When it begins to sizzle, add the onion and sprinkle with a pinch of salt and pepper. Cook, stirring occasionally, until the onion begins to soften (3-5 minutes).

3. Add the zucchini, eggplant, bell pepper, and another pinch of salt and pepper. Lower the heat a bit to keep the vegetables from burning, and cook, stirring occasionally, until the eggplant is fairly soft (10-15 minutes). Add the tomatoes and their juice, the thyme, and the olives if you're using them; cook, stirring occasionally, until the tomatoes begin to break down (5-10 minutes). Taste and adjust the seasoning.

4. Sprinkle the fish with a pinch of salt and pepper and lay it on top of the vegetables. Adjust the heat so the mixture simmers. Cover and cook until the fish is opaque throughout and a paring knife inserted into the fish at its thickest point meets little resistance. This will take anywhere from 5-12 minutes, depending on the thickness of the fish.

5. Transfer the fish to a platter, then stir the basil into the vegetables. Spoon the vegetables around the fish, drizzle everything with the remaining 1 TBSP olive oil, and serve.


  • Total Time:

  • Dinner is ready--thanks to this one-dish meal of Steamed Fish with Ratatouille. The vegetables--zucchini, eggplant, bell pepper, tomatoes, and onion--create a built-in side dish with the steamed fish.
  • Yield: Makes: 4 servings (serving size: 1 piece fish, 1 1/4 cups ratatouille)

Nutritional Information

Calories per serving: 317
Fat per serving: 12.1g
Saturated fat per serving: 1.8g
Monounsaturated fat per serving: 7.6g
Polyunsaturated fat per serving: 1.8g
Protein per serving: 34g
Carbohydrate per serving: 19g
Fiber per serving: 8g
Cholesterol per serving: 73mg
Iron per serving: 2mg
Sodium per serving: 398mg
Calcium per serving: 87mg

Good to Know

This dish packs enough protein (34 grams) to keep you full, plus the vegetables create a built-in side dish.  Get creative with your vegetables by adding or swapping in vitamin D-rich mushrooms or yellow squash, loaded with vitamin C.

Recipes adapted with permission from the publisher, Houghton Mifflin Harcourt, from "How to Cook Everything The Basics" by Mark Bittman. Copyright © 2012