Directions
This high-protein, low-calorie recipe is straightforward to prepare and customizable to your tastes. Use your favorite white fish, such as tilapia, sole, perch or orange roughy. Makes four servings
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1Sautee onion and bell pepper
Saute onion and bell pepper in large skillet in 2 tablespoons oil over medium heat 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.
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2Sautee fish
Spoon vegetables over fish and saute 2-5 minutes (depending upon thickness of filets) or until fish are cooked halfway through. Turn fish, sprinkle with marjoram and garlic salt and finish cooking.
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3Add broth
Add broth or wine to pan and continue to cook, uncovered until liquid reduces slightly.
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4Serve
Serve fish with juices from the pan and the vegetables over the top.
Ingredients
Nutrition Facts
Per serving
- Name Value
- Calories 219
- Total Fat 11.8g
- Saturated Fat 2g
- Cholesterol 55mg
- Sodium 139mg
- Total Carbohydrates 7.4g
- Dietary Fiber 1.9g
- Total Sugars 3.5g
- Protein 22.7g
Recipe and image provided by the National Onion Association
