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Broiled Fish with Garlic Bread Crumbs, Delicata Squash, Brussels Sprouts & White Beans

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Broiled Fish with Garlic Bread Crumbs, Delicata Squash, Brussels Sprouts & White Beans

Quick Tips

Broiling cooks the fish quickly, doesn’t make a mess and browns the top - Trifecta of easy! 

Course entree, Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people

Ingredients

Ingredients

  • 1.25 lb fillet of cod (halibut, haddock, snapper or sole)
  • 3 tsp butter
  • 2 Tbsp Extra Virgin Olive Oil
  • 2 cloves garlic
  • 1/3 cup bread crumbs
  • 1 sprig rosemary
  • 1 delicata squash
  • 2 cups brussels sprouts
  • 1/2 onion
  • 1 can white beans (cannellini or navy)
  • 1 lemon
  • salt and pepper

Instructions

SQUASH BAKE

  1. Preheat oven to 425 degrees.

    I love delicata squash because the skin is generally tender (look for smaller sized squash) and it has a striking scalloped shape that makes it feel fancy. Wash the skin, then trim both ends. Cut in half and scoop out the seeds and strings in the center - I like to use a regular tablespoon to do this. Then, place the cut side down and slice into ¼” thick slices. Place on a baking sheet, toss with 1 tsp olive oil and a generous pinch of salt and into the oven.

BRUSSELS

  1. Trim off the end of each brussels sprout - just a tiny sliver - then slice in half. By the time you’ve prepped your brussels, the squash has roasted a few minutes - remove the squash pan and add the brussels to it - use a utensil to toss, dot with 1 tsp of butter and put the pan back in the oven. Roast for about 12-15 total minutes until squash is tender and brussels are too.

BEANS

  1. Open can of beans. Dice half an onion. Finely mince both cloves of garlic. Drizzle 1 tsp olive oil into the small pot and add onion and half of the garlic (reserve the rest). Cook for about 30-60 seconds and add the beans and the juice from the can, add ¼ cup of water and a pinch of salt and pepper. Set over medium low heat and bring to a simmer. Chop the rosemary and add in. Let beans cook for about 6-10 minutes until liquid reduces - it should be thick but still have some broth around the beans. Taste and perhaps add more salt if needed. 

FISH

  1. Place the fish on a lined baking sheet and pat dry with a paper towel. Sprinkle with salt and pepper. Finely mince about ¼ cup parsley. In a small bowl, mix the breadcrumbs with 1 tsp of butter and parsley. If yours isn’t soft enough, microwave until it is, or until it melts. Add in the reserved garlic and mix until its combined.

    Switch the oven to broil and move the veggies (if still cooking) to the lowest rack and set a higher rack up for the fish. Sprinkle fish with a pinch of salt and pepper and evenly divide the breadcrumb mixture over each fillet of fish, pressing lightly to adhere. Place in the broiler and cook for 10 minutes (if you have a fillet like cod that’s an inch or more thick, if you have a thin fish like sole, you’ll probably only cook for about 5-6 minutes). Keep your eye on the fish through the window, or open the oven at intervals if you have to. YOu might want to rotate the pan or lower the rack. We’re going for dark golden brown, fish cooked just through to opaque but obviously we don’t want to burn the topping which can happen in a flash! 

PLATING

  1. Slice the lemon in quarters. Plate the beans with veggies on the side. Use a spatula to move the fish to each plate and serve with a lemon wedge (or just squeeze the lemon over top. I like a lot of lemon on the fish and veggies).

Recipe Notes

NOTES/SUBSTITUTIONS White beans → garbanzo bean Delicata squash → butternut squash, sweet potatoes Brussels sprouts → broccoli, green beans Bread crumbs → just butter and garlic to be GF, or use GF breadcrumbs Rosemary → fresh or dried oregano, fresh or dried thyme Fresh Garlic → a pinch of garlic powder

Ingredients

Ingredients

1.25 lb white fish, 4 fillets – I used cod – halibut, snapper, haddock would both be a good sub
3 tsp butter – room temperature
2 Tbsp extra virgin olive oil
2 cloves garlic
1/3 cup breadcrumbs
1/4 bunch parsley
1 sprig rosemary
1 delicata squash
2 cups brussels sprouts
1 can white beans (cannellini or navy)
1 lemon
Salt and pepper

Equipment Needed

2 Baking sheets
Small pot
Small mixing Bowl

Cook

SQUASH BAKE

Preheat oven to 425 degrees.
I love delicata squash because the skin is generally tender (look for smaller sized squash) and it has a striking scalloped shape that makes it feel fancy. Wash the skin, then trim both ends. Cut in half and scoop out the seeds and strings in the center – I like to use a regular tablespoon to do this. Then, place the cut side down and slice into ¼” thick slices. Place on a baking sheet, toss with 1 tsp olive oil and a generous pinch of salt and into the oven.

BRUSSELS

Trim off the end of each brussel sprout – just a tiny sliver – then slice in half. By the time you’ve prepped your brussels, the squash has roasted a few minutes – remove the squash pan and add the brussels to it – use a utensil to toss, dot with 1 tsp of butter and put the pan back in the oven. Roast for about 12-15 total minutes until squash is tender and brussels are too.
BEANS
Open can of beans. Dice half an onion. Finely mince both cloves of garlic. Drizzle 1 tsp olive oil into the small pot and add onion and half of the garlic (reserve the rest). Cook for about 30-60 seconds and add the beans and the juice from the can, add ¼ cup of water and a pinch of salt and pepper. Set over medium low heat and bring to a simmer. Chop the rosemary and add in. Let beans cook for about 6-10 minutes until liquid reduces – it should be thick but still have some broth around the beans. Taste and perhaps add more salt if needed.

FISH

Place the fish on a lined baking sheet and pat dry with a paper towel. Sprinkle with salt and pepper. Finely mince about ¼ cup parsley. In a small bowl, mix the breadcrumbs with 1 tsp of butter and parsley. If yours isn’t soft enough, microwave until it is, or until it melts. Add in the reserved garlic and mix until its combined.

Switch the oven to broil and move the veggies (if still cooking) to the lowest rack and set a higher rack up for the fish. Sprinkle fish with a pinch of salt and pepper and evenly divide the breadcrumb mixture over each fillet of fish, pressing lightly to adhere. Place in the broiler and cook for 10 minutes (if you have a fillet like cod that’s an inch or more thick, if you have a thin fish like sole, you’ll probably only cook for about 5-6 minutes). Keep your eye on the fish through the window, or open the oven at intervals if you have to. YOu might want to rotate the pan or lower the rack. We’re going for dark golden brown, fish cooked just through to opaque but obviously we don’t want to burn the topping which can happen in a flash!

PLATING

Slice the lemon in quarters. Plate the beans with veggies on the side. Use a spatula to move the fish to each plate and serve with a lemon wedge (or just squeeze the lemon over top. I like a lot of lemon on the fish and veggies).

Actions Shots

Let’s Eat

Have Leftovers?

The veggies would make a nice lunch over a grain like quinoa or farro.
The beans hold up well and microwave for easy reheating.
The fish will last for a day or so and can be heated at 425 until crisp. Or, flake it into tortillas and add salsa for quick taco night.

Notes + Substitutions

White beans → garbanzo bean
Delicata squash → butternut squash, sweet potatoes
Brussels sprouts → broccoli, green beans
Bread crumbs → just butter and garlic to be GF, or use GF breadcrumbs
Rosemary → fresh or dried oregano, fresh or dried thyme
Fresh Garlic → a pinch of garlic powder

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