Fish Fillets in Red Pepper Sauce

You know you should eat more fish, right? For the extra omega-3 fatty acids, the stuff that’s good for your heart, right?  Here’s a real easy, fast fish recipe that’s delicious and looks great on the plate.

Serves 4

1C coarsely chopped onion
1 clove garlic, minced
2t olive oil
2 large red bell peppers, cored, seeded, coarsely chopped
1t ground coriander
1/8-1/4t crushed red pepper flakes
4, 4oz fish fillets (cod, white fish, haddock, orange roughy are all good…ideally, skin on)
1/2t salt (you use kosher salt, right?)
1 lime, cut in wedges

In a large non-stick skillet, over medium-high heat, saute the onion and garlic in the oil until tender and translucent (this is called “sweating the onion”), about 5 minutes, stirring now and then. Add the red bell peppers and pepper flakes; saute about 1 minute. Reduce heat to low, cover, and continue to cook until the peppers are very tender, about 8 more minutes.

Transfer the pepper mixture to a food processor or blender; blend until smooth, scraping down the sides twice.  Now stir in 1/4t of the salt.

Rinse, then towel dry the fish fillets. Season with the rest of the salt, the place in the same skillet. Spoon the pepper puree over the fish, cover and simmer until the fish is opaque, about 8 minutes.  Serve the fish topped with the puree and lime wedges.

I’d serve this with a simple salad of ripe heirloom tomatoes and cucumber with hand-torn basil leaves, and a splash of vinegar and oil for a perfect light summer meal.

Calories: 151, Protein: 21g, Fat: 3g, Cholesterol: 49mg, Fiber: 1g, Carbs: 9g

Recipe, courtesy

Kent McDonald is a certified personal chef, specializing in meals for diabetics, living and working in Phoenix, AZ. (c) All rights reserved, 2013.

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