Garden-Style Fish with Onions and Bell Peppers

Garden-Style Fish with Onions and Bell Peppers: Main Image

Quick Facts

Servings: 4
Prep Time: 15 min.
Cook Time: 20 min.
Total: 35 min.
Fresh fish shines when topped with a warmed, white wine reduction sauce, bell peppers, and onions.

Ingredients

  • 2 cups sliced yellow onion
  • 1 cup thinly sliced green and/or red bell peppers
  • 3 Tbs olive oil
  • 1 lb white fish fillets
  • 1/2 tsp marjoram
  • Garlic salt, to taste
  • 1/2 cup vegetable broth or white wine

Directions

  • Heat 2 tablespoons of oil in a large skillet over medium heat and sauté onions and bell peppers for 8 to 10 minutes, or until tender and lightly sautéed.
  • Push the vegetables to one side of the skillet and add 1 tablespoon oil to pan.
  • Place fish in single layer in pan. Spoon vegetables over fish and sauté 2 to 5 minutes (depending on thickness of fillets), or until fish are cooked halfway through.
  • Turn fish, sprinkle with marjoram and garlic salt and finish cooking. Add broth or wine to pan and continue to cook, uncovered, until liquid reduces slightly.
  • Serve fish with pan juices and the vegetables spooned over the top.

Nutrition Facts

Calories 248
  Calories from Fat 112 (45%)
(19%)Total Fat 13g
(11%)Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
(19%)Cholesterol 57mg
(11%)Sodium 265mg
(15%)Potassium 515mg
Total Carbohydrate 10g
(6%)Dietary Fiber 2g
Sugars 3g
Sugar Alcohols 0g
(48%)Protein 24g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.