How to cook leftover fish

How to cook leftover fish


This weekend I had a get-together with friends. We always have an excellent barbecue, no matter what the weather. Our stars on the grill were colorful, delicious vegetable skewers and fish. We enjoyed our time together and spiced up our gathering with some charming Greek music.

After this delicious feast, all that was left was a large grilled fish. The portion was enough for two people.

I always use leftovers to make a nutritious lunch or dinner. Using leftovers is a great way to save money and time when cooking.

Back to my leftover fish: the question was, how could I make a delicious lunch for two with what I had on hand: some leftover raw veggies and some leftover grilled fish? The answer is obvious: roasted vegetables, fish, and a garlic dip. There’s no easier way to prepare a midday meal.

Since adopting a healthy lifestyle, I have been a big fan of eating real food and cooking most meals myself. It means I make healthy choices; for example, I prefer oven-roasted things over deep-fried ones.

When it comes to veggies, I reach for non-starchy veggies: broccoli, red peppers, cauliflower, Brussels sprouts, carrots, beets, etc. Sometimes I want to indulge in potatoes, and then I stick to my favorite saying: everything in moderation. Otherwise, I get frustrated, which could trigger a sugar craving.

I had broccoli, onions, red peppers, garlic, and potatoes, a very colorful combination on hand that day. My first thought was how delicious my lunch would be from the leftovers.

Most of the time, I do my immune system and overall health a favor by having as many vegetables on my plate as possible. I opt for variety, as some vegetables contain more antioxidants than others. I also try to use organic vegetables whenever possible. Sometimes I can not find fresh organic broccoli, in which case I use a fiery tip to remove chemical residue.

How to remove chemical residue from vegetables:

Our health should be our number one priority. The first step to healthy living is choosing organic produce. Sometimes we can not afford it, or we can not find those organic products.

My tip is to use baking soda to remove the chemical residue from vegetables or fruits.

Here are the steps:

– The ratio of water to baking soda that I use is one heaping tablespoon of baking soda to 4 US cups of cold water

– Soak the vegetables in the baking soda water for 15 minutes and then rinse under running water.

Let us talk about broccoli.

Separate the broccoli florets first and then soak them in the baking soda water. After 20 minutes, transfer all the florets to a colander, rinse them under running water, and drain.

My lunch recipe using leftover raw veggies and grilled fish:

This super healthy recipe is an excellent choice for lunch or dinner.

Recap of our leftover ingredients for lunch:

– One non-organic broccoli, two onions, a few potatoes, two red bell peppers.

– Turmeric, dried oregano, and rosemary.

– Garlic and grilled fish.

Sometimes my veggie plate consists of broccoli, red bell pepper, and onions. I am a huge onion lover.

For me, the most delicious way to prepare vegetables like broccoli, cauliflower, red peppers, and onions is to roast them and serve them with a garlic dip. The first thing I had to do was prep the vegetables:

  • Peel the potatoes, wash them, and cut them into cubes. My tip for delicious roasted potatoes is to let them simmer for 5 minutes before putting them in the oven. Drain them and transfer them to a baking sheet for the range. I opted for a glass baking sheet. Keep a few tablespoons of the water the potatoes were cooked in. We will use it for cooking our vegetables.
  •  Remove the chemicals from the broccoli using the method I have already described to you.
  • Cut the onions
  • Wash and chop the red peppers after you remove them.
  •  Put all the vegetables together in the casserole dish. Now you have the option to play with the flavors with some spices and dried herbs. I used some turmeric for its anti-inflammatory properties, some rosemary, and oregano. Add 3 or 4 tablespoons of olive oil and 2 or 3 tablespoons of potato water.
  • Season with salt and black pepper to taste.

After giving this healthy mixture a good stir, I let it sit for about 1 hour to allow the flavors to combine.

  • Preheat the oven to 360 degrees Fahrenheit (about 180 degrees Celsius).
  •  Put the veggie tray in the oven and cook for 30 minutes or until you reach your desired consistency. I like the broccoli to be a little brown and the potatoes mushy.


While the veggies were cooking, I made the garlic dip. Sometimes I like to add some fresh dill or dried basil to my garlic dip. It depends on what I have on hand at the time.

You can find the recipe in my post on zucchini recipes.

How to reheat grilled fish:


  • Place the fish in an un-misted pan and pour a couple of tablespoons of white wine over the fish.
  • Put the lid on.
  • Turn the heat down to medium-low.


It will take 10 minutes for the fish to reheat.

We arrived at the end of my adventure to make a delicious lunch from leftovers: raw vegetables and grilled fish. It was a very filling and nutritious meal.


Some essential facts on broccoli

The broccoli alone was very health-giving for the meal. It is one of my favorite vegetables, and I try to have it on my plate at least 2 to 3 times a week. I will tell you the main reasons why.

– First of all, broccoli has an estrogen inhibiting effect. Too much estrogen in the body hurts women’s health: Endometriosis, Fibroids, Breast Cancer, Cysts, to name a few. When I was struggling with endometriosis, I had broccoli on my plate at least five times a week. And it was so helpful. Too much estrogen affects your thyroid, and your liver can not detoxify your body correctly. When you get rid of toxins, it’s good for your liver. A healthy liver is a key to a healthy thyroid and vice versa, as the two are closely linked. So if you are interested in keeping your estrogen in check, you should also have some broccoli on your plate.

– Broccoli has anti-cancer properties.

– Broccoli is rich in vitamin C and K1, selenium, calcium, chlorophyll, and other phytonutrients.

Tip for people who have a thyroid problem:

Over the years, I have met women with hypothyroidism (iodine deficiency). They have been advised to avoid broccoli (cruciferous vegetables). A doctor friend of mine, an excellent holistic physician, told me a trick to eating broccoli without stressing the thyroid: eating seaweed or taking kelp supplements. Broccoli contains a chemical that competes with the iodine your thyroid needs, and its levels decrease when broccoli is cooked.

I’d love to hear your experiences with cooking from leftovers by leaving a comment below.

Until next time, stay healthy and take care of yourself.


Love, Gabby.



The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified medical professionals.



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