Fish in the River
Dive into the vibrant flavors of the Mediterranean with "Fish in the River," a soul-warming dish that combines tender fish fillets with a rich, aromatic tomato-based sauce. Perfectly seared cod, tilapia, or trout nestles in a luscious blend of garlic, onions, red bell peppers, and fresh tomatoes, enhanced with a touch of paprika, cumin, and lemon juice for a zesty finish. This one-pan recipe comes together in just 45 minutes, making it an ideal choice for a busy weeknight or an elegant yet effortless dinner. Serve it with fluffy rice, crusty bread, or roasted vegetables to soak up every drop of the delicious sauce. Featuring heart-healthy olive oil, fresh herbs, and wholesome ingredients, this easy skillet meal is as nutritious as it is flavorful. Perfect for seafood lovers, "Fish in the River" is a must-try dish that brings rustic charm and irresistible taste right to your table!
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Recipe Information
Ingredients
- 4 pieces fish fillets (such as cod, tilapia, or trout)
- 3 tablespoons olive oil
- 1 large onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 large red bell pepper, sliced
- 4 medium tomatoes, diced
- 2 tablespoons tomato paste
- 2 cups vegetable or fish stock
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 3 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Pat the fish fillets dry with a paper towel and season both sides with half the salt and black pepper.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Once hot, sear the fish fillets for 2-3 minutes on each side until lightly golden but not fully cooked. Remove and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Sauté the chopped onion for 3-4 minutes until softened.
Add the minced garlic and sliced red bell pepper to the skillet. Cook for another 2 minutes, stirring occasionally.
Stir in the diced tomatoes and cook for 5 minutes until they begin to break down and form a sauce.
Add the tomato paste, paprika, cumin, remaining salt, and black pepper. Mix well to combine.
Pour in the vegetable or fish stock and bring the mixture to a gentle simmer.
Carefully add the seared fish fillets back into the skillet, spooning some of the sauce over them. Reduce the heat to low, cover, and cook for 10-12 minutes or until the fish is fully cooked and flakes easily with a fork.
Stir in the lemon juice and sprinkle the chopped parsley over the dish just before serving.
Serve hot with steamed rice, crusty bread, or roasted vegetables for a complete meal.
Nutrition Facts
Calories |
348 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 1020 mg | 44% | |
| Total Carbohydrate | 16.4 g | 6% | |
| Dietary Fiber | 4.1 g | 15% | |
| Total Sugars | 8.7 g | ||
| Protein | 38.4 g | 77% | |
| Vitamin D | 7.8 mcg | 39% | |
| Calcium | 89 mg | 7% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 1187 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
