Fish with Bell Peppers

Brighten up your dinner table with this colorful and flavorful Fish with Bell Peppers recipe, a quick and wholesome meal that's as vibrant as it is delicious. Tender white fish fillets like cod, tilapia, or snapper are seasoned with aromatic spices, pan-seared to perfection, and paired with sautéed red, yellow, and green bell peppers, onions, and garlic for a medley of bold flavors and textures. A zesty drizzle of lemon juice ties everything together, while a sprinkle of fresh parsley adds a touch of freshness. Perfect for a weeknight dinner, this one-skillet dish is ready in just 35 minutes and can be served with rice, quinoa, or crusty bread for a complete and satisfying meal. Packed with nutrients and bursting with Mediterranean-inspired flair, this fish and bell pepper recipe is sure to become a family favorite.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod, tilapia, or snapper)
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 1 medium green bell pepper
• 1 medium onion
• 3 pieces garlic cloves
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Rinse the fish fillets under cold water and pat them dry with paper towels. Set aside.

Step 2

Slice the red, yellow, and green bell peppers into thin strips. Peel and slice the onion. Mince the garlic cloves.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the bell peppers and onion, and sauté for 5-7 minutes, stirring occasionally, until they begin to soften.

Step 4

Add the minced garlic to the skillet and cook for another 1-2 minutes until fragrant. Remove the vegetable mixture from the skillet and set aside.

Step 5

Season the fish fillets with paprika, oregano, salt, and black pepper on both sides.

Step 6

In the same skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Place the seasoned fish fillets in the skillet and cook for 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

Step 7

Reduce the heat to low and return the sautéed peppers and onions to the skillet, arranging them around the fish fillets. Drizzle lemon juice over the entire dish.

Step 8

Cover the skillet and let everything simmer together for 3-5 minutes until the flavors meld.

Step 9

Remove from heat and garnish with fresh parsley, if desired. Serve hot with rice, quinoa, or crusty bread.

Nutrition Facts

Serving size	1391.7 grams (1391.7g)

Amount per serving	% Daily Value*
Calories	1211

Total Fat 50.70g	65%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 4.10g
Cholesterol 340mg	113%
Sodium 2791mg	121%
Total Carbohydrate 49.80g	18%
Dietary Fiber 11.00g	39%
Total Sugars 16.50g
Protein 144.00g	288%

Vitamin D 1361IU	6804%
Calcium 246mg	19%
Iron 6mg	32%
Potassium 3392mg	72%

*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: 37.1%

Protein: 46.8%

Carbs: 16.2%