Pan-Seared White Fish with Warm Zucchini and Beans
A light, nourishing dinner featuring delicate white fish over warm, tender zucchini and seasoned beans. Designed to be remarkably gentle on digestion while providing high-quality lean protein.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Kasia + Lila
Kasia created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Leftover prepared beans can be gently warmed directly in the pan with the vegetables.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Heat 1 teaspoon of olive oil in…
- 01
Heat 1 teaspoon of olive oil in…
Heat 1 teaspoon of olive oil in a nonstick skillet over medium-high heat (350°F / 175°C).
Tap card to mark done - 02
Season the white fish fillet with a…
Season the white fish fillet with a pinch of salt and black pepper.
Tap card to mark done - 03
Add the fish to the hot skillet…
Add the fish to the hot skillet and cook for 3 to 4 minutes per side until white, opaque, and easily flaked with a fork.
Look for: white, opaque, and easily flaked with a fork
Tap card to mark done - 04
Remove the fish from the skillet and…
Remove the fish from the skillet and set aside on a warm plate to rest for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 05
Add the sliced zucchini and diced tomato
In the same skillet, add the sliced zucchini and diced tomato, stir-frying over medium heat for 3 to 4 minutes until the zucchini becomes tender and translucent.
Look for: the zucchini becomes tender and translucent
Tap card to mark done - 06
Stir in the cooked black beans and…
Stir in the cooked black beans and oregano, heating through for 2 minutes until hot.
Look for: hot
Tap card to mark done - 07
Plate the warm bean and zucchini mixture…
Plate the warm bean and zucchini mixture and top with the seared white fish fillet to serve.
Ready when: everything is assembled and ready to enjoy
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