Health benefits of including fish in a diet rotation are legendary. Tilapia, for instance has been raised in aquaculture ponds since the time of the Egyptians, and is cultivated in commercial and private ponds to this day. No surprise, salmon is considered the top nutritional choice for fish, followed by tuna, sardines and mackerel, all of which are rich in protein and omega-3s; good for brain and heart function. Oysters, muscles, clams, crab, anchovies, cod, trout, and many other fish offer impressive, similar qualities. Choosing to purchase fish and shellfish from fisheries and companies committed to supporting fishing practices that protect all marine species and the health of our oceans is crucial to sustaining the bounty of fish and shellfish we enjoy on our table.

In this recipe we chose cod, which has firm flesh, and is often used for fish and chips. You might select snapper, sole, catfish, talapia, halibut, or another variety. We stir fry a free choice of vegetables and when partially cooked, add fish, sprinkle with Parmesan, then steam under cover. This is a quick and easy method of preparing and eating high quality nutrients in a one dish meal that looks and tastes like you toiled in the kitchen far longer than you did.


  • ½ pound or so fish fillets
  • 1/3 medium yellow onion
  • 2 cloves garlic
  • 3 cups vegetables such as zucchini, bok choy, mushrooms, kale, chard, broccoli florets, etc
  • 1/3 cup Parmesan cheese
  • Fish sauce
  • Black pepper
  • Olive or avocado oil
  • Prepared rice, optional


    1. Start rice now and it will be done when dinner is.
    2. If fillets are thick, cut to ½ inch thickness
    3. Slice onion in half moon rounds
    4. Chop garlic into 1/8-1/4 inch pieces
    5. Chop/slice a variety of vegetables in medium sizes to equal 3+ cups total
    6. Heat skillet or wok on medium and cook onion slices until translucent
    7. Add mushrooms if used and garlic cooking until soft, 1-2 minutes
    8. Increase heat somewhat and add vegetables with thickest variety first, cooking 30 seconds between additions (Broccoli first, then bok choy/chard stalks, zucchini, kale, greens using our suggested list)
    9. Reduce heat to simmer and add black pepper as desired
    10. Lay fish fillets over vegetables
    11. Sprinkle fish with Parmesan
    12. Generously sprinkle fish sauce over all
    13. Cover securely and steam until fish is tender to the flake test, 3-5 minutes
    14. Serve immediately as is or over prepared rice

    NOTE: Use your judgment on timing and heat for vegetables. We want them softened, but not cooked to the point of serving, as they will continue cooking as the fish steams. If your vegetables have cooked too quickly, nestle the fish into the vegetables to hasten cooking time for the fillets.

    NOTE: Most any vegetable on hand works nicely in this recipe, and a lot of variety is not a necessary for a tasty outcome. We used carrots in the photo; very pretty but a bit sweet for our taste. However with most any variety of vegetable and fish choices, each time you make this dish can feel like a new recipe invention!