Quick White Fish and Vegetable Stir Fry

It's Wednesday night. I just got back from the box and a killer WOD. I'm tired. And hungry. And I have yet to go food shopping... Never fear! With a nicely stocked kitchen, dinner is always near.

I have a horrible track record of forgetting to take food out of my freezer for that night's dinner. Fortunately, a lot of the food in my freezer is seafood that thaws very quickly in a bowl of room temperature water for about 20 minutes. I also always keep a few cans of veggies or bags of frozen veggies when I haven't had time to go produce shopping yet. Along with some oil and spices, a satisfactory home cooked meal is always just minutes away!

Quick White Fish and Vegetable Stir Fry

The Food
- A filet of freshwater white fish, fresh or thawed (shrimp, trout or flounder would also work well for this)
- 1 clove of garlic, minced
- 1 can or bag of veggies, your choice (if canned, drain and rinse. If frozen, cook about 3/4 of the time suggested)
- Coconut Oil
- Salt (or salt mix)
- Pepper

The Prep
Season the filet with salt and pepper to your taste

The Method
Heat the oil in a saute pan over medium heat
Add the garlic, let lightly brown and get fragrant
Add the filet, cook for about 2 minutes until it starts to cook around the sides about a half inch
Flip the filet and add the veggies
Stir the veggies and filet around the pan, breaking up the filet and incorporating everything together
Once the fish is fully cooked (about 2 more minutes) and the veggies are heated through, remove from pan

Enjoy :)

This dish can be scaled however you'd like- about a 4-6oz filet per person and 1/2-2/3 can or bag of veggies per person.
Additionally, canned fish would work well in this dish if you do not have any in your freezer. Simply adjust for the fact that you are simply heating the canned fish, not cooking it.


  1. I love simple meals like this. Not only are they easy to make but easy for our bodies to digest. Which to me makes them all the more healthier. Thanks for sharing!

  2. Thanks for sharing this recipe. I can now easily cook for my breakfast for tomorrow using this post. I hope you can post more delicious recipe like this.

    Beef Stir Fry


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