Ingredients
For the Fish:
- 4 white fish fillets (such as cod, halibut, or tilapia)
- 1 lemon (zested and juiced)
- 2 cloves garlic (minced)
- 2 tbsp olive oil
- 1 tsp dried thyme or 2 tbsp fresh thyme
- 1 tsp dried oregano
- Salt and freshly cracked black pepper (to taste)
- Fresh parsley (for garnish)
For the Vegetables:
- 1 bunch of green beans, trimmed
- 1 bunch of asparagus, trimmed
- 1 tbsp olive oil
- Salt and pepper (to taste)
For the Aioli:
- 1/2 cup mayonnaise (or Greek yogurt for a lighter option)
- 1 tbsp lemon juice
- 1 garlic clove (minced)
- 1 tsp Dijon mustard
- Salt and pepper (to taste)
- A pinch of cayenne pepper (optional, for heat)
Instructions
- Marinate the Fish:
- In a small bowl, combine lemon juice, lemon zest, minced garlic, olive oil, thyme, oregano, salt, and pepper.
- Place the fish fillets in a shallow dish and pour the marinade over them, ensuring the fish is well-coated. Let it marinate for at least 15–20 minutes (or up to an hour in the fridge for more intense flavor).
- Prepare the Vegetables:
- While the fish is marinating, bring a pot of salted water to a boil. Blanch the green beans and asparagus for about 3–4 minutes, just until they are bright green and slightly tender. You can also steam them if preferred.
- Drain the vegetables and immediately transfer them to a bowl of ice water to stop the cooking process and preserve their color.
- Once cooled, drain the vegetables and pat them dry with a paper towel. Toss them in 1 tablespoon of olive oil, salt, and pepper, and set aside.
- Make the Aioli:
- In a small bowl, whisk together mayonnaise, lemon juice, minced garlic, Dijon mustard, and a pinch of cayenne pepper (if using). Season with salt and pepper to taste. Adjust lemon or garlic levels to your preference.
- Cook the Fish:
- Heat a non-stick skillet over medium heat and add a splash of olive oil.
- Once the pan is hot, add the fish fillets. Cook for about 4–5 minutes on each side, depending on the thickness of the fillets, until the fish is golden and cooked through. The fish should easily flake when tested with a fork.
- Sauté the Vegetables:
- In the same pan you used for the fish, add the blanched green beans and asparagus. Sauté them for about 2–3 minutes until they are heated through and slightly crisped. If necessary, add a bit more olive oil to coat them.
- Assemble the Dish:
- Arrange the sautéed vegetables on plates. Place a cooked fish fillet on top of the vegetables and drizzle with a generous amount of aioli.
- Garnish with fresh parsley and an extra wedge of lemon on the side.
- Serve:
- Serve immediately and enjoy your vibrant, healthy, and delicious Lemon Herb White Fish with Green Beans, Asparagus, and Aioli!
History
This dish is inspired by Mediterranean cuisine, where fresh seafood and vegetables are celebrated in many culinary traditions. The use of fish, olive oil, lemon, and herbs like thyme and oregano is common in Mediterranean cooking, reflecting a balanced diet rich in nutrients. Aioli, a traditional sauce originating from Provence, France, combines garlic and olive oil and is often used as a dip or condiment for seafood and vegetables.
The combination of lemon, herbs, and seafood reflects the coastal influences of Mediterranean and French cuisine, where light and flavorful meals are the focus. The dish itself is rooted in health-conscious eating, with an emphasis on fresh, simple ingredients.
Health Benefits
- White Fish:
- White fish is a lean source of protein, low in fat, and packed with essential nutrients like vitamins B12 and D. It’s heart-healthy, supporting good circulation and overall cardiovascular health.
- Green Beans:
- Green beans are rich in vitamins A, C, and K, as well as fiber, which helps support digestion. They also contain antioxidants that promote immune health and reduce inflammation.
- Asparagus:
- Asparagus is an excellent source of folate, a B-vitamin essential for cell function and tissue growth. It’s also high in fiber, vitamins C and E, and antioxidants that protect cells from oxidative stress.
- Aioli:
- The aioli adds a creamy, tangy flavor while providing healthy fats, especially if made with olive oil. If you opt for Greek yogurt, you’ll also gain probiotics, which are beneficial for gut health.
Overall, this dish is high in protein, rich in vitamins and antioxidants, and filled with fiber, making it an excellent choice for a nutritious meal.