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!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Pat the fish fillets dry with a paper towel and season both sides with half the salt and black pepper.

Step 2

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.

Step 3

In the same skillet, add the remaining tablespoon of olive oil. Sauté the chopped onion for 3-4 minutes until softened.

Step 4

Add the minced garlic and sliced red bell pepper to the skillet. Cook for another 2 minutes, stirring occasionally.

Step 5

Stir in the diced tomatoes and cook for 5 minutes until they begin to break down and form a sauce.

Step 6

Add the tomato paste, paprika, cumin, remaining salt, and black pepper. Mix well to combine.

Step 7

Pour in the vegetable or fish stock and bring the mixture to a gentle simmer.

Step 8

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.

Step 9

Stir in the lemon juice and sprinkle the chopped parsley over the dish just before serving.

Step 10

Serve hot with steamed rice, crusty bread, or roasted vegetables for a complete meal.

Nutrition Facts

Serving size	1809.2 grams (1809.2g)

Amount per serving	% Daily Value*
Calories	1146

Total Fat 55.00g	71%
Saturated Fat 8.80g	44%
Polyunsaturated Fat 4.00g
Cholesterol 240mg	80%
Sodium 4271mg	186%
Total Carbohydrate 61.20g	22%
Dietary Fiber 15.50g	55%
Total Sugars 32.70g
Protein 103.90g	208%

Vitamin D 800IU	4000%
Calcium 281mg	22%
Iron 9mg	52%
Potassium 3917mg	83%

*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.

Source of Calories

Fat: 42.8%

Protein: 36.0%

Carbs: 21.2%