Miranda’s Pan-Seared Fish & Stir-Fried Veggies

Miranda Ubong
Aug 26
2 min read

Sometimes, the simplest meals are the most satisfying; clean, flavourful, and nourishing all at once. Perfect for lunch, dinner, or any moment you want to fuel your body with care.

This recipe is quick, balanced, and packed with flavour, using fresh ingredients and simple seasonings you likely already have at home.

Ingredients

(Serves 1–2)

For the Fish

2 fillets of white fish (e.g., tilapia or cod)
1 tbsp olive oil
½ tsp dried onion granules
½ tsp chilli pepper flakes (adjust to taste)
Salt to taste

For the Veggies

1 cup mixed vegetables - sliced red & yellow bell peppers, shredded carrots, chopped cabbage, kale, and onions
1 tbsp olive oil
½ tsp mild curry powder
½ chicken stock cube
½ tsp chilli pepper flakes
½ tsp dried onion granules
½ tsp mixed herbs (oregano, thyme, or Italian blend work well)

Method

Step 1: Pan-Sear the Fish

Heat the olive oil in a non-stick pan over medium heat.
Season the fish fillets with dried onion granules, chilli flakes, and salt.
Place the fillets into the pan and cook for 4-5 minutes on each side, or until golden brown and slightly crisp on the outside but soft and tender inside.
Remove and set aside.

Step 2: Stir-Fry the Veggies

In the same pan, add another tablespoon of olive oil.
Toss in the mixed vegetables — bell peppers, carrots, cabbage, and onions.
Season with mild curry, chicken stock cube, chilli flakes, onion granules, and mixed herbs.
Stir-fry on medium-high heat for 3–4 minutes, just until the veggies are slightly softened but still vibrant and crunchy.

Step 3: Plate and Serve

Arrange the pan-seared fish alongside the stir-fried vegetables, allowing the natural juices from the fish to drizzle onto the plate. Serve hot and enjoy a light, wholesome, protein-packed meal that’s full of flavour.