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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 175.2
  • Total Fat: 4.4 g
  • Cholesterol: 62.3 mg
  • Sodium: 91.8 mg
  • Total Carbs: 5.9 g
  • Dietary Fiber: 1.4 g
  • Protein: 9.5 g

View full nutritional breakdown of Fish with Red Onion and Red Pepper calories by ingredient
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Fish with Red Onion and Red Pepper

Submitted by: HELLOWORLD

Introduction

Taken from healthy-quick-meals.com. Taken from healthy-quick-meals.com.
Number of Servings: 4

Ingredients

    1 Tbsp/15 mL olive oil
    1 sweet red pepper, cut in thin strips
    1 small red onion, cut in thin slices
    2 cloves garlic
    1/2 tsp/2 mL dried oregano
    1 lb/500 g basa fillets
    1 tsp/5 mL dried parsley
    pepper

Directions

Any whitefish will work--cook only until the fish is opaque and flakes easily with a fork. (I used codfish in the calculation.)

In a skillet over medium heat, warm the olive oil.
Add the red pepper. Sauté until the red pepper softens (aboaut 2 minutes).

Separate the red onion slices into rings.
Add the onion rings,garlic and oregano to the skillet.
Cook, stirring occasionally, until the onions are soft (about 3 minutes).
Push the vegetables to the edge of the pan (or remove them to a small skillet and keep them warm.)

Add the fish to the skillet.
Cook for about 5 minutes.
Turn the fish over.
Cook until the fish flakes easily with a fork (about 5 more minutes).

Remove the fish to the serving platter or plates.
Sprinkle with parsley and season with pepper to taste.
Spoon the red pepper mixture over the fish and serve immediately.

Number of Servings: 4

Recipe submitted by SparkPeople user HELLOWORLD.






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