Fish with Red Onion and Red Pepper
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 Tbsp/15 mL olive oil1 sweet red pepper, cut in thin strips1 small red onion, cut in thin slices2 cloves garlic1/2 tsp/2 mL dried oregano1 lb/500 g basa fillets1 tsp/5 mL dried parsleypepper
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.
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.
Nutritional Info 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
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