Nutrient-Packed Steamed Skate with Lentils & Vegetables: A Simple, Healthy Meal

Steaming fish is one of the best ways to preserve its essential nutrients, including omega-3 fatty acids, vitamins, and minerals. Unlike frying or grilling, it requires no added oils or fats, making it a heart-healthy, low-calorie option. Plus, steaming keeps the fish moist and tender, allowing its natural flavors to shine. The gentle cooking process ensures it stays juicy without drying out, while also making it easier to digest. Best of all, steaming is quick and effortless—no constant monitoring needed.

Pairing steamed fish with lentils and vegetables creates a well-balanced, nutrient-rich meal. The fish delivers high-quality protein and essential amino acids, while lentils add plant-based protein and fiber, keeping you full and energized. Steamed vegetables round out the dish, providing vitamins, minerals, and fiber to support digestion and immunity.

Building a healthy meal can be simple, and this recipe is designed to be just that. Follow it as written, or customize it with your choice of white fish, vegetables, broth, herbs, and spices. Let your creativity guide you—choose vegetables that inspire you with their vibrant colors and fresh flavors.

The result? A meal that is light yet satisfying, packed with nutrients, and effortlessly delicious.

STEAMED SKATE WITH LENTILS AND VEGETABLES

INGREDIENTS

For the Lentils:

1 cup dry green lentils (any variety)

2 cups water

For the Vegetables:

1/3 cup sweet potatoes, peeled and cut into 1-inch cubes

1/3 cup red bell pepper, seeded and cut into 1-inch cubes

1/4 cup red onion, peeled and minced

1/3 cup cherry tomatoes

For the Fish:

1/2 lb Chatham Harvesters skate wings

1 cup white wine or vegetable broth

2 tablespoons chopped tarragon

Salt and pepper, to taste

Juice of 1/2 lemon

DIRECTIONS

Cook the Lentils:

• Rinse the lentils thoroughly.

• Place them in a pot with 2 cups of water.

• Bring to a boil, then reduce heat and simmer for 30–45 minutes, or until tender.

Prepare the Dish:

• Preheat the oven to 450°F.

• Arrange the sweet potatoes, red bell pepper, red onion, and cherry tomatoes in a 13x9-inch baking dish.

• Pour the wine (or vegetable broth) over the vegetables.

• Season the skate wings with salt and pepper, then place them on top of the vegetables.

• Squeeze the juice of half a lemon over the fish.

• Cover the dish tightly with foil and bake for 15 minutes.

Serve:

• Remove from the oven and carefully uncover.

• Plate the cooked lentils as a base, place the steamed fish on top, and arrange the vegetables on the side.

• Drizzle with additional lemon juice and garnish with fresh herbs.

• Enjoy!