Back-to-school express dinner

Back-to-school night. We want something simple, quick, and fuss-free that will keep us satisfied. This one-pan stir-fry fits the bill: a base of fish or tofu, sautéed vegetables, and a fresh finish with lemon and herbs.

Prepared in 20–25 minutes, it's designed to be light while offering contrasting textures and a clean presentation.

Ingredients

• 2 firm fish fillets (cod, salmon, or pollock) or 300g firm tofu
• 1 zucchini, cut into half-moons
• 1 red bell pepper, thinly sliced
• 150g cherry tomatoes, halved
• 2 handfuls fresh spinach or arugula
• 2 cloves garlic, minced + 1 shallot, finely chopped
• 2 tbsp olive oil
• 1 lemon (zest and juice)
• 1 tbsp capers or olives (optional)
• Fresh herbs: flat-leaf parsley and dill or cilantro
• Salt, black pepper, red pepper flakes (optional)
• Option: 1 tbsp soy sauce (for tofu) — may contain gluten

Preparation

1. Prepare the fish or tofu

If choosing fish, pat fillets dry, season with salt and pepper. For tofu, press for 10 minutes to remove water, slice, and season: salt, pepper, a drizzle of soy sauce if desired. Heat a large skillet over medium-high heat with 1 tbsp olive oil.

2. Sear and set aside

Sear the fish skin-side down (or the oiled side of the tofu) for 2–3 minutes until a light crust forms, then flip and cook for another 1–2 minutes. Remove and set aside on a plate. The fish will continue to cook off the heat; the tofu will rest and maintain its firm texture.

3. Sauté vegetables and assemble

In the same pan, add 1 tbsp oil, sauté shallot and garlic for one minute, then add zucchini and bell pepper. Sauté for 5–6 minutes until vegetables are tender but still crisp. Add cherry tomatoes and spinach, let wilt just slightly. Return the fish or tofu to the pan, drizzle with lemon juice, zest, chopped herbs, and capers. Adjust seasoning and serve hot.

How to serve it

• Serve as is for a light dinner.
• Serve with brown rice, quinoa, or a slice of toasted bread for a more substantial meal.
• Add a drizzle of raw olive oil and some fresh herbs at the last minute.
• Squeeze a lemon wedge directly onto the plate for a bright contrast.

Variations

• Vegetarian version: replace fish with tofu marinated in lemon and soy sauce, seared until nicely crusted.
• Mediterranean addition: black olives and sun-dried tomatoes, replace spinach with thinly sliced fennel.
• Spices: Aleppo pepper or smoked paprika for a more pronounced flavor.
• Autumn version: replace zucchini with mushrooms and add a handful of chopped nuts (tree nuts).

Why we love it

A simple recipe to keep in your busy weeknight rotation: minimal cooking time and dishes, contrasting textures between crisp vegetables and tender or crispy protein. It's satisfying without being heavy and easy to adapt based on what's in your pantry.

The "Glow" Detail

A clean plate: vibrant colors (red from tomatoes, green from herbs and spinach), lemon zest for brightness, and an herb finish that gives a fresh and neat appearance. Present the fish or tofu in the center, arrange the vegetables around it, and finish with a few whole herb leaves.

Allergen notes: Contains fish if prepared with fish; contains soy if prepared with tofu. May contain gluten if soy sauce is used. May contain tree nuts depending on suggested variations.