High Protein Fish in Red Sauce
Elevate your midweek dinner game with this High Protein Fish in Red Sauce, a flavorful and nutrient-packed dish that's perfect for healthy eating. Tender fish fillets like cod, tilapia, or halibut are gently simmered in a vibrant red sauce infused with savory onion, garlic, and roasted bell pepper, complemented by rich crushed tomatoes and zesty tomato paste. Aromatic seasonings—including paprika, cayenne, and oregano—lend a smoky, slightly spicy kick, perfectly balanced with the brightness of fresh parsley and lemon wedges. Ready in just 40 minutes, this one-pan recipe is an ideal low-carb, high-protein option that’s as satisfying as it is simple. Serve it as the centerpiece for your next meal and enjoy a delicious boost of nutrients with every bite! Perfect for keywords such as "high-protein recipes," "easy fish recipes," and "healthy dinner ideas."
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Recipe Information
Ingredients
- 4 pieces fish fillets (such as cod, tilapia, or halibut)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium red bell pepper, chopped
- 14 ounces canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 whole lemon, cut into wedges
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels. Set aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until they become translucent.
Add the minced garlic and chopped red bell pepper, and cook for another 2-3 minutes until they begin to soften.
Stir in the crushed tomatoes and tomato paste, mixing well to combine.
Add the paprika, cayenne pepper, dried oregano, salt, and black pepper to the sauce. Stir everything together and allow it to simmer for 5 minutes, letting the flavors meld together.
Gently place the fish fillets into the sauce, ensuring they are mostly submerged in the sauce. Spoon some of the sauce over the top of the fillets.
Cover the skillet with a lid and let the fish cook for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
Once cooked, remove the skillet from the heat and sprinkle the chopped parsley over the top.
Serve the fish with generous spoonfuls of sauce and garnish each serving with a lemon wedge for an added zest.
Nutrition Facts
Calories |
861 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 47% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 3136 mg | 136% | |
| Total Carbohydrate | 55.7 g | 20% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 32.1 g | ||
| Protein | 86.6 g | 173% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 289 mg | 22% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 3543 mg | 75% | |
*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.
