Sautéed Fish and Summer Vegetables

By the GetYourMacros team · 2 September 2026

A light and aromatic pan-sauté of white fish and colorful summer vegetables.

• Time 20 min
• Course Main course
• Diet Pescatarian
• Cuisine Mediterranean
• Allergens fish

Ingredients (1 serving)

• 220 g Cod fillet
• 250 g Frozen mixed vegetables
• 10 ml Extra virgin olive oil
• 20 ml Lemon juice
• Garlic to taste
• Fresh parsley to taste
• Dried oregano to taste
• Salt to taste

Quantities are for one serving: multiply by the number of people. Calories and macros are computed on the app's food database, ingredient by ingredient.

Method

1. Pat the cod fillets dry with kitchen paper and cut them into bite-sized chunks.
2. Heat half of the olive oil in a large non-stick pan over medium heat and lightly brown the garlic clove.
3. Add the frozen mixed vegetables to the pan and sauté for 8-10 minutes until tender and slightly golden.
4. Push the vegetables to the side, add the remaining oil and the fish chunks to the center of the pan.
5. Sear the fish for 2-3 minutes, then pour in the lemon juice and let it evaporate completely.
6. Gently stir everything together, season with salt, dried oregano, and freshly chopped parsley.
7. Cook for another 2 minutes until the fish is opaque and cooked through, then remove the garlic and serve.

Tips

• Use a mix containing bell peppers and zucchini for the most authentic Mediterranean flavor.
• To keep the fish from breaking, don't stir it too often once you add it to the pan.

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