Ingredients with Measurements:
- 500g white fish fillet, cut into bite-sized pieces
- 2 cups of mixed vegetables (carrots, bell peppers, zucchini, and onions), sliced
- 1 cup of milk
- 1 tablespoon of flour
- 2 tablespoons of olive oil
- 2 cloves of garlic, minced
- 1 teaspoon of dried thyme
- Salt and pepper to taste
Special equipment needed:
- Large skillet or wok
- Whisk
Step-by-step instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the mixed vegetables and sauté for 5-7 minutes until they are slightly softened.
4. Add the fish pieces to the skillet and cook for 2-3 minutes until they are lightly browned.
5. In a separate bowl, whisk together the milk and flour until smooth.
6. Pour the milk mixture into the skillet and stir well.
7. Add the dried thyme, salt, and pepper to taste.
8. Reduce the heat to medium-low and let the mixture simmer for 10-15 minutes until the sauce has thickened and the fish is cooked through.
9. Serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
5. Temperature:
Medium-high heat for sautéing vegetables and fish, and medium-low heat for simmering the sauce.
Serving size:
This recipe serves 4 people.
Nutritional information:
Calories per serving: 250
Total fat: 10g
Saturated fat: 2g
Cholesterol: 60mg
Sodium: 200mg
Total carbohydrates: 15g
Dietary fiber: 3g
Sugar: 8g
Protein: 25g
Substitutions for ingredients:
- Any white fish fillet can be used instead of the suggested one.
- Any combination of vegetables can be used based on personal preference.
- Almond milk or soy milk can be used instead of regular milk for a dairy-free option.
- Cornstarch can be used instead of flour for a gluten-free option.
Variations:
- Add some chopped tomatoes or mushrooms for extra flavor.
- Use different herbs and spices like paprika or cumin for a different flavor profile.
- Add some cooked rice or quinoa to make it a complete meal.
Tips and tricks:
- Make sure to pat dry the fish fillet before cooking to avoid excess moisture.
- Cut the vegetables into similar sizes to ensure even cooking.
- Use a non-stick skillet to avoid sticking.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve in a large bowl or on individual plates.
Garnishes:
Sprinkle some chopped parsley or cilantro on top for a pop of color.
Pairings:
This dish pairs well with a side of crusty bread or a simple green salad.
Suggested side dishes:
- Roasted potatoes or sweet potatoes
- Steamed rice or quinoa
- Grilled vegetables
Troubleshooting advice:
- If the sauce is too thick, add a little more milk to thin it out.
- If the fish is overcooked, reduce the cooking time or lower the heat.
Food safety advice:
- Make sure to cook the fish thoroughly to avoid any foodborne illnesses.
- Store leftovers promptly in the refrigerator.
Food history:
Fischmilch-Gemüse-Pfanne is a traditional German dish that translates to "fish milk vegetable pan". It is a simple and hearty dish that is often served in the colder months.
Flavor profiles:
This dish has a creamy and savory flavor profile with hints of garlic and thyme.
Serving suggestions:
Serve hot with a side of crusty bread or a simple green salad.
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Region: German