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Quick Steamed Fish Fillets with Potatoes and Green Beans


adapted from Callaghan, Bev and Lynn Roblin: Dietitians of Canada Great Food Fast © 2000 Reprinted with publisher permission.

Also check out Making Time to Make Meals and Lower Fat Cooking Methods


1 cup (250 mL)               small new red potatoes, quartered

1 cup (250 mL)               green beans or asparagus, cut into 1 inch (2.5 cm) pieces

2                                    4 oz/125 g fish fillets, about 1 inch (2.5 cm) thick

%u2153 cup (75 mL)                julienned tomatoes, preferably Roma

¼ - ½ tsp (1-2 mL)         dried basil or tarragon

                                      black pepper to taste

1 tsp (5 mL)                    butter

1 tsp (5 mL)                    lemon juice



Place potatoes in a large steamer set over a pot of boiling water. Cover and steam for 8-10 minutes or until potatoes are beginning to soften but are not yet cooked.


Place beans on top of potatoes. Place fish fillets on top of beans. Top with tomatoes; sprinkle with basil and pepper. Cover and steam for 5-6 minutes, or until fish is opaque and flakes easily with a fork. Dot with butter; cover and steam for 30 seconds or until butter is melted. Sprinkle with lemon juice. Season to taste with salt.


2 servings


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