Seafood Medley with Broccoli and Green Beans
Seafood Medley with Broccoli and Green Beans, full of all of the flavor you love from Noubess Seasoning and Spices, cooked in one pot, and on your table in less than an hour. Your family will be anxiously waiting for your special and delicious dinner!
Cooking with vegetables is kind of a thing in the Caribbean culture. If we don’t eat vegetables almost every day, then we might think that we are not getting enough vitamins. Yes! You might say that we’re a bit obsessed with vegetables.
When you don’t have enough seafood to make dinner for the whole family, add vegetables. You will end up with more than enough food to serve.
Creating the perfect seafood medley
A seafood medley is easy to create. It is simple because you only need to buy firm flesh fish. Fish with firm flesh do not fall apart that easily when cooked.
For example croaker, black sea bass, branzino, flounder, red snapper, tilapia, whiting are soft fleshed fish. These types of fish can easily fall apart if you are not careful during cooking.
Salmon, fresh tuna, grouper, haddock, Pacific cod, halibut, swordfish, and sole fish have firm flesh. Overcooking these types of fish is not recommended. They will be dry and not appetizing.
Adding shrimp is a great option. Shrimp adds a delicious seafood taste and pairs nicely with broccoli and green beans.
Recipe Ingredients
Broccoli and green beans can easily be found fresh and frozen. For this recipe, we chose to use frozen vegetables.
Here’s what you’ll need:
- Olive oil
- Noubess Fish & Seafood Seasoning
- Noubess BBQ Seasoning
- Noubess Original or Mango Hot and Spicy Blend
- Fish (salmon, fresh tuna, grouper, haddock, cod, halibut, swordfish or sole)
- Shrimp
- Frozen broccoli florets
- Frozen Green Beans (Italian Green Beans preferred)
- Marinara Sauce (I used Barilla because of taste and texture)
- Water
- Noubess Sorrento Lemon Infused Extra Virgin Olive Oil, optional
- Red or yellow bell pepper
How to make Seafood Medley with Broccoli and Green Beans
- Combine ½ tsp of Fish Seasoning with ½ tsp BBQ Seasoning in a small bowl and set aside.
- Clean and slice the fish into 1 – 1½ inch pieces. Clean and devein the shrimp. Season the fish and shrimp with the seasoning mixture.
- Heat 1 tablespoon of olive oil in a large skillet, heavy-bottomed skillet, or a dutch oven.
- Add the fish pieces and shrimp to the hot oil and cook them for 2 to 3 minutes per side, or until they’re just browned. Remove them from the skillet and set them aside.
- In the same skillet, add broccoli, beans, and red peppers. Cook the veggies for 4 minutes, or until they are just tender. Remove from the skillet and set aside.
- In the same skillet, Stir adds the remaining oil, marinara sauce, water, and ¼ teaspoon Noubess Hot and Spicy Blend. Stir to combine and bring to a boil. Cook for 2 minutes.
- Add the pieces of fish, shrimp, and pre-cooked vegetables to the tomato sauce. Stir gently to combine.
- Adjust the seasoning if necessary.
- Lower the heat and continue cooking for 5 more minutes.
- Remove the skillet pot from the heat.
- Serve seafood medley with pasta, rice, farro or boiled plantains, yucca, or yams.
Tips for making the recipe a success
- Don’t overcook the vegetables. In my opinion, broccoli tastes better when there’s some crunch.
- Cook fish you’re familiar with.
- Use large or extra-large shrimp so all the ingredients are the same size. Looks more appetizing.
- Use a good marinara sauce. It makes a difference! I used Barilla, that’s my favorite brand.
- Noubess seasoning, spices, infused oils, and hot and spicy blend add tons of flavor. Almost like eating 5-star restaurant-style cooking.
Serving Suggestions
You may serve this dish with the following recipes.
- A simple and delicious way to cook Farro
- Bulgur Wheat with Red Beans, Peppers and Onions
- An easy way to cook pasta
- The perfect Rice and Beans
More Seafood Recipes
- A quick way to make Spicy Fish
- Salted Codfish with Okra and Tomatoes
- Quick and Tasty Pan-Seared Fish Fillets
- Easy and Simple Fried Fish
- Tuna Fish with Orange or Thon a L’orange
Seafood Medley with Broccoli and Green Beans
Equipment
Ingredients
- 2 tbsp Olive oil
- 1/2 tsp Noubess Fish & Seafood Seasoning
- 1/2 tsp Noubess BBQ Seasoning
- 1/4 Noubess Original or Mango Hot and Spicy Blend
- 1/2 pound Fish salmon, fresh tuna, grouper, haddock, cod, halibut, swordfish or sole
- 1/2 pound Extra Large Shrimp
- 2 cups frozen broccoli florets
- 1 cup frozen Green Beans Italian Green Beans preferred
- 1/4 cup Red or yellow bell pepper sliced
- 3/4 cup Marinara Sauce I used Barilla because of taste and texture
- 1/4 cup Water
- Noubess Sorrento Lemon Infused Extra Virgin Olive oil for drizzling and optional
Instructions
- Combine ½ tsp of Fish Seasoning with ½ tsp BBQ Seasoning in a small bowl and set aside.
- Clean and slice the fish into 1 – 1½ inch pieces. Clean and devein the shrimp. Season the fish and shrimp with the fish and BBQ seasoning mixture.
- Heat 1 tablespoon of olive oil in a large skillet, heavy-bottomed skillet, or a dutch oven.
- Add the fish pieces and shrimp to the hot oil and cook them for 2 to 3 minutes per side, or until they’re just browned. Remove them from the skillet and set them aside.
- In the same skillet, add broccoli, beans, and red peppers. Cook the veggies for 4 minutes, or until they are just tender. Remove from the skillet and set aside.
- In the same skillet, add the remaining oil, marinara sauce, water, and ¼ teaspoon Noubess Hot and Spicy Blend. Stir to combine and bring to a boil. Cook on medium-low heat for 2 minutes.
- Add the pieces of fish, shrimp, and pre-cooked vegetables to the tomato sauce. Stir gently to combine.
- Adjust the seasoning if necessary.
- Lower the heat and continue cooking for 5 more minutes.
- Remove the skillet from the heat.
- Serve seafood medley with pasta, rice, farro or boiled plantains, yucca, or yams.
Nutrition
Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.
Nutrition info is automatically generated and provided as a courtesy and as an estimate only.
