Best 2 Tarragon Fish And Vegetables Recipes

Are you looking for a light, flavorful, and healthy meal that is perfect for a weeknight dinner? Look no further than tarragon fish and vegetables. This classic dish combines the delicate flavor of tarragon with the mildness of fish and the vibrant colors of vegetables to create a culinary masterpiece. Whether you're a seasoned chef or a novice cook, this article will provide you with the steps and ingredients you need to create a delicious and nutritious tarragon fish and vegetables dish that will tantalize your taste buds.

Here are our top 2 tried and tested recipes!

TARRAGON FISH AND VEGETABLES

Tarragon Fish and Vegetables image

Dress up delicately flavored orange roughy with distinctive fresh tarragon and a shower of fresh vegetables.

Provided by By Betty Crocker Kitchens

Categories Entree

Yield 4

Number Of Ingredients 8

Ingredients

2 tablespoons olive or vegetable oil
2 carrots, cut into julienne strips (1 1/2x1/4x1/4 inch)
1 zucchini, cut into julienne strips (1 1/2x1/4x1/4 inch)
1 small red bell pepper, cut into thin strips
1/2 cup sliced red onion
4 (6-oz.) orange roughy fillets
4 teaspoons chopped fresh tarragon or 1 1/2 teaspoons dried tarragon leaves
2 tablespoons butter or margarine, chilled

Steps:

Heat oven to 400°F. Heat oil in medium skillet over medium-high heat until hot. Add carrots, zucchini, bell pepper and onion; cook and stir 2 to 3 minutes or until vegetables are crisp-tender.
Arrange orange roughy fillets in ungreased 13x9-inch (3-quart) glass baking dish. If desired, sprinkle each fillet with salt and pepper. Top each with 1/4 of vegetable mixture, tarragon and butter.
Bake at 400°F. for 15 to 20 minutes or until fish flakes easily with fork.

Nutrition Facts : Calories 305, Carbohydrate 7 g, Cholesterol 110 mg, Fat 2 1/2, Fiber 2 g, Protein 35 g, SaturatedFat 5 g, ServingSize 1/4 of Recipe, Sodium 200 mg, Sugar 4 g

TARRAGON GRILLED FISH AND VEGETABLES

Tarragon Grilled Fish and Vegetables image

Number Of Ingredients 8

Ingredients

2 tablespoons olive or vegetable oil
2 carrots, cut into julienne strips (1 1/2x1/4x1/4 inch)
1 zucchini, cut into julienne strips (1 1/2x1/4x1/4 inch)
1 small red bell pepper, cut into thin strips
1/2 cup sliced red onion
4 (6-ounce) orange roughy fillets
4 teaspoons chopped fresh tarragon or 1 1/2 teaspoon dried tarragon leaves
2 tablespoons margarine or butter, chilled

Steps:

1. GRILL DIRECTIONS: Heat grill. Heat oil in medium skillet over medium-high heat until hot. Add carrots, zucchini, bell pepper and onion cook and stir 2 to 3 minutes or until vegetables are crisp-tender.2. Cut four 18x12-inch pieces of heavy-duty foil. Place 1 orange roughy fillet on each sprinkle with salt and pepper, if desired. Top each fillet with 1/4 of vegetable mixture, tarragon and margarine. Wrap each packet securely using double-fold seals, allowing room for heat expansion.3. When ready to grill, place packets, seam side up, on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 12 to 18 minutes or until fish flakes easily with fork, rearranging packets several times during cooking. Open packets carefully to allow hot steam to escape.TIP: To bake packets in oven, place on 15 x 10 x 1-inch baking pan. Bake at 400°F. for 15 to 20 minutes.Nutrition Information Per Serving: Serving Size: 1/4 of Recipe * Calories: 260 * Calories from Fat: 130 * % Daily Value: Total Fat: 14 g 22% * Saturated Fat: 2 g 10% * Cholesterol: 35 mg 12% * Sodium: 190 mg 8% * Total Carbohydrate: 8 g 3% * Dietary Fiber: 2 g 8% * Sugars: 5 g * Protein: 26 g * Vitamin A: 230% * Vitamin C: 50% * Calcium: 8% * Iron: 6% * Dietary Exchanges: 1 1/2 Vegetable, 3 1/2 Very Lean Meat, 2 FatSee Cook's Note: Grilling Fish

Nutrition Facts : Nutritional Facts Serves

Tips:

Choose the Right Fish: Opt for firm-fleshed fish that can withstand the cooking process without breaking apart, such as salmon, cod, or tilapia. Remove skin and bones for a more refined dish.
Fresh Herbs and Spices: Use a variety of fresh herbs like parsley, dill, thyme, and rosemary to enhance the flavor of the fish. Don't forget to add a touch of lemon or lime to brighten up the dish.
Proper Filleting: If you're using whole fish, ensure proper filleting to remove bones and create even pieces. Use a sharp knife and be careful not to tear the flesh.
Seasoning is Key: Don't be afraid to season the fish generously. A combination of salt, pepper, and garlic powder is a classic choice. Experiment with different seasonings to find your favorite blend.
Cooking Methods: You can bake, pan-fry, or grill the fish. For baking, aim for an internal temperature of 145°F (63°C). Pan-frying should be done over medium heat until the fish is golden brown and flaky. Grilling should be done over medium heat, flipping once halfway through the cooking time.
Don't Overcook: Fish cooks quickly, so be mindful not to overcook it. Overcooked fish becomes dry and tough. Keep an eye on the cooking time and remove the fish from heat as soon as it reaches the desired doneness.
Vibrant Vegetables: Select colorful vegetables to add visual appeal to the dish. Broccoli, carrots, bell peppers, and zucchini are great options. Cut them into uniform sizes for even cooking.
Sauces and Dips: Serve the fish and vegetables with a flavorful sauce or dip. A classic tartar sauce, tangy lemon butter, or a herby vinaigrette can elevate the dish.

Conclusion:

Tarragon fish and vegetables is a delicious and versatile dish that can be enjoyed for lunch or dinner. By following these tips, you can create a flavorful and visually appealing meal that is sure to impress your family and friends. Experiment with different herbs, spices, and cooking methods to find your perfect combination. Whether you prefer baked, pan-fried, or grilled fish, this dish is a great way to incorporate healthy and delicious seafood into your diet. So go ahead, gather your ingredients, and embark on a culinary journey that will leave your taste buds satisfied.