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Driven by a passion that borders on obsession that developed in me at a very young age I always knew I was going to be a chef.

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Chef Veera

Sheet Pan Fish with Carrots & Green Beans

Sheet Pan Dinner

 

A supremely tasty, healthy and nutritious dinner with minimal prep, easy clean up and ready in just about 30 minutes! Sign me up!

 

In this recipe I use carrots, green beans and fish to create a Mediterranean Diet friendly dinner that is punctuated by the delicious Mustard Dill seasoning mix. BE BRAVE and try this with other favorite seasonings as well such as an Italian blend, or Herbs de Provence. Or even change out the veggies to use up what you have in the fridge – cauliflower, broccoli or asparagus are all great options.

 

The methodology is what is important – combining protein and vegetables with similar cooking times so you can add them all to the same pan and roast together. A tip for ensuring even cooking is cutting your veggies into similar size pieces and pairing them with proteins that are relatively fast cooking such as smaller pieces of chicken, fish or seafood.

 

Happy Cooking!

 

 

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Crispy Sheet Pan Fish with Carrots and Green beans

 

Ingredients

 

4 (6oz each) pieces of Salmon, Cod or Tilapia
3 tablespoons Mayonnaise

2 tablespoons Dijon Mustard

1 ½ tablespoon Mustard Dill Seasoning, divided *

1 ½ teaspoons lemon zest (from one lemon), divided

1/3 cup Panko crumbs or Gluten Free Panko Crumbs

2 ½ tablespoon O&V Garlic EVOO, divided *

1 tablespoon minced parsley (plus more for garnish)

½ lb trimmed green beans

½ lb whole carrots (cut lengthwise)

Lemon wedges

 

 

Preparation

 

Preheat oven to 425F. Line a large rimmed baking sheet with parchment paper. Lay the fish pieces on one half of the pan.

 

Stir together the mayonnaise, Dijon mustard and Mustard Dill seasoning with 1 teaspoon of lemon zest, salt and pepper to taste. Spread evenly over the pieces of fish.

 

In a small bowl, mix together the 1 tablespoon of Garlic EVOO, panko crumbs and 1 tablespoon of minced parsley with your fingers till the oil is incorporated into the crumbs

 

Top the pieces of fish with the seasoned Panko crumbs, pressing lightly to adhere to the fish.

 

In a separate bowl, toss together the green beans, carrots, 1 ½ tablespoons Garlic EVOO, ½ teaspoon lemon zest and ½ teaspoon Mustard Dill seasoning mix. Season with fresh cracked pepper. Place vegetables on the other half of the sheet pan.

 

Bake in preheated oven until fish is cooked through and vegetables are tender (about 12-15 minutes). Serve with lemon wedges and sprinkled with parsley as garnish

 

 

 

Serves 4

Active Time: 20 minutes Total Time: 35 minutes

 

 

 

Notes

* I love the Mustard Dill Seasoning mix from Oil & Vinegar, but you can also substitute with a combination of garlic powder, mustard powder and some minced fresh dill.

* The Garlic EVOO adds another layer of flavor to the Panko crumbs and the vegetables, you can use another high-quality unflavored oil and add some minced garlic to add flavor.

 

 

Categories: Entrees, Seafood, Salmon, Fish, Green Beans, Carrots, Sheet Pan Cooking, Mustard, Mayonnaise, Mustard Dill Seasoning, Garlic EVOO, Panko Crumbs, Crispy Fish, Easy Weeknight, Weeknight Meal, Mediterranean Diet, Seafood Dinner

 

 

 

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