Fish Fillets in Red Pepper Sauce
Cook Time: 25 minutes
Prep Time: 20 minutes
Total Time: 45 minutes
Description: This delightful recipe is versatile and works beautifully with various types of fish, including Cod, White fish, Haddock, Orange Roughy, or Scrod. The vibrant flavors from the roasted red pepper sauce perfectly complement the tender fish fillets, making it a healthy and satisfying dish that’s sure to impress. Originating from Daily Diabetic Recipes, this dish is both nutritious and delicious, offering a wonderful balance of flavors and textures.
Recipe Category: Onions
Keywords: Peppers, Vegetable, Healthy, Spicy, < 60 Mins, Stove Top
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 | Onion |
| 1 | Garlic |
| 2 tablespoons | Olive oil |
| 2 | Red bell peppers |
| 1 teaspoon | Ground coriander |
| 1/8 – 1/4 teaspoon | Crushed red pepper flakes |
| 4 teaspoons | Salt |
| 1 | Lime |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 187.9 |
| Total Fat | 3.6 g |
| Saturated Fat | 0.6 g |
| Cholesterol | 62.3 mg |
| Sodium | 384.6 mg |
| Total Carbohydrates | 11 g |
| Dietary Fiber | 3.1 g |
| Sugars | 5.4 g |
| Protein | 27.4 g |
Instructions
-
Sauté Aromatics: In a large non-stick skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic to the skillet, sautéing until tender and fragrant, approximately 5 minutes.
-
Add Peppers and Spices: Incorporate the diced red bell peppers, ground coriander, and crushed red pepper flakes into the skillet. Continue sautéing for an additional minute to enhance the flavors.
-
Cook the Peppers: Reduce the heat to low and cover the skillet. Allow the mixture to cook until the red peppers become very tender, which should take about 8 minutes. Stir occasionally to ensure even cooking.
-
Blend the Mixture: Carefully transfer the sautéed pepper mixture to a food processor or blender. Alternatively, for less cleanup, use an immersion blender directly in the skillet. Blend the mixture until smooth, scraping down the sides of the container as necessary. Stir in 1/4 teaspoon of the salt, adjusting to taste.
-
Prepare the Fish: While the pepper puree is blending, sprinkle the remaining 1/4 teaspoon of salt over the fish fillets. Place the seasoned fish fillets in the same skillet, ensuring they fit comfortably without overcrowding.
-
Simmer the Fish: Spoon the red pepper puree generously over the fish. Cover the skillet and simmer gently over low heat until the fish is opaque and cooked through, which should take about 8 minutes.
-
Serve: Plate the fish fillets topped with the vibrant red pepper sauce. Serve immediately with lime wedges on the side for a fresh citrus finish.
Serving Suggestions: This dish pairs wonderfully with a side of steamed vegetables or a light salad for a complete meal. You can also serve it over a bed of quinoa or rice to soak up the flavorful sauce.
Tips for Best Results:
- For an extra layer of flavor, consider marinating the fish in lime juice and a pinch of salt for 15 minutes before cooking.
- Adjust the level of spice by varying the amount of crushed red pepper flakes according to your heat preference.
- Feel free to experiment with different types of fish; this sauce complements a variety of flavors.
By following these detailed instructions, you’ll create a delectable and visually appealing dish that is not only quick and easy to prepare but also perfect for a nutritious weeknight dinner or a special occasion. Enjoy the harmony of flavors that this Fish Fillets in Red Pepper Sauce brings to your table!
