Vegetables and fish form the basis of a healthy diet, and pairing the right ones enhances your dining experience. Because vegetables and fish both have distinct tastes and textures, experiment with combinations if you are an adventuresome cook. Breaking down the ingredients in restaurant dishes you enjoy or analyzing classic fish and vegetable pairings can give you insight about why some elements complement one another, forming more than just the sum of their parts.
Aromatics
Finely diced aromatic vegetables such as carrots, celery and onions form a flavorful base -- or mirepoix -- upon which you can build sauces or stews. The vegetables release a subtle aroma while they sauté in butter or oil. Add some white wine and cook the mixture for a few minutes longer to burn off some of the alcohol, then add a delicate-fleshed fish such as sole, haddock or halibut to the vegetables. Bake in an oven preheated to 450 Fahrenheit. The fish will turn opaque and exude juices that blend with the wine and vegetables to form a sauce. Top thicker fillets with some panko breadcrumbs before baking to add some crunch.
Earthy
Mild, deep green leafy vegetables such as spinach blend well with earthy mushrooms and caramelized onions to form a rich, savory stuffing or topping for fish. Cook the onions, greens and mushrooms on the stove top before adding them to breadcrumbs, grated Parmesan or cooked lentils. Roll up a thin fillet with the stuffing inside, or mound the mixture atop a thick fillet of fish. Cook in a 375 degree Fahrenheit oven until the fish flakes.
Minimal
Asparagus, shiitake mushrooms and green onions naturally lend themselves to Asian flavor profiles. Sweet, plump spring asparagus needs little enhancing, save a simple sauce made from seasoned rice vinegar, honey, soy sauce or ponzu sauce, which has a lemony flavor. Pour the liquid ingredients into a pan that has an elevated rack and a cover, add the shiitake mushroom caps to the liquid, and then place the asparagus and fish on the elevated grill above the liquid. Sea bass or black cod works well in this preparation. Heat until the liquid boils, cover the pan and cook until the fish is opaque. Top it with some slivered green onions just before you serve. Spoon the flavored broth over the fish. Swirl in a small amount of sweet butter to enrich the thin sauce before serving, if you like.
Vibrant
Tomatoes, red pepper, zucchini, garlic and onion transform plain fish fillets into a vibrant Mediterranean fish stew. Creating a rich fish stock involves pounds of bones and a lot of time. Buy frozen fish or clam stock available at some specialty fish markets instead and add it directly to your sautéed vegetable base. After simmering the vegetables and stock for about 10 to 15 minutes, add the fish cut into bite-sized pieces. Simmer briefly until the fish turns opaque and serve with some crusty bread.
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