Low Fat Fish in Red Sauce
Embark on a flavorful yet guilt-free culinary adventure with this Low Fat Fish in Red Sauce recipe, a perfect blend of light and hearty. Succulent white fish fillets, such as cod or tilapia, are gently simmered in a zesty tomato-based sauce infused with aromatic garlic, sweet red bell peppers, and a medley of paprika and oregano. This easy-to-make dish is ideal for busy weeknights, requiring just 15 minutes of prep time and 25 minutes to cook. A drizzle of fresh lemon juice and a sprinkle of parsley add a refreshing finish, making it a wholesome, protein-packed meal. Serve it alongside steamed vegetables or whole-grain rice for a satisfying, low-fat dinner. Perfect for health-conscious home cooks, this Mediterranean-inspired recipe is a flavorful triumph!
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or tilapia)
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 4 pieces Garlic cloves, minced
- 1 medium Red bell pepper, diced
- 2 tablespoons Tomato paste
- 14 ounces Canned crushed tomatoes
- 1 teaspoon Paprika
- 1 teaspoon Dried oregano
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 0.25 cup Parsley, chopped
Instructions
Rinse and pat dry the fish fillets. Set aside.
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion and sauté for about 5 minutes or until it becomes translucent.
Stir in the minced garlic and diced red bell pepper. Cook for another 3 minutes until the pepper softens.
Add the tomato paste, stir well, and cook for 2 minutes to allow the tomato paste to caramelize slightly.
Pour in the canned crushed tomatoes and stir to combine.
Season the sauce with paprika, oregano, salt, and black pepper. Let it simmer for 5 minutes.
Gently add the fish fillets to the sauce, making sure they are submerged.
Cover the skillet and let the fish simmer in the sauce for about 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
Once cooked, drizzle the lemon juice over the fish.
Garnish with chopped parsley before serving.
Serve hot with steamed vegetables or whole-grain rice for a complete meal.
Nutrition Facts
Calories |
811 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.5 g | 29% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 240 mg | 80% | |
| Sodium | 3164 mg | 138% | |
| Total Carbohydrate | 59.2 g | 22% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 31.9 g | ||
| Protein | 100.0 g | 200% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 410 mg | 32% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 3978 mg | 85% | |
*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.
