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Fish And Peppers

Diet.Chef's picture
  Cod/Other fish fillets 16 Ounce (Use Fresh Or Frozen)
  Chicken broth 3⁄4 Cup (12 tbs)
  Onion 1 Medium, sliced and separated into rings
  Dried oregano/Marjoram 3⁄4 Teaspoon, crushed
  Finely shredded lemon peel 1⁄2 Teaspoon
  Lemon juice 1 Tablespoon
  Garlic 1 Clove (5 gm), minced
  Green pepper 3⁄4 Cup (12 tbs), cut into bite size strips
  Sweet red pepper 3⁄4 Cup (12 tbs), cut into bite size strips
  Cornstarch 1 1⁄2 Teaspoon
  Water 1 Tablespoon
  Lemon 1 , sliced and halved

Thaw fish, if frozen.
Rinse fish and pat dry with paper towels.
Measure thickness of fish; set aside.
In a 10 inch skillet, combine chicken broth, onion, oregano, lemon peel, lemon juice, and garlic.
Bring mixture to boiling; reduce heat.
Cover and simmer about 3 minutes or till onion is tender.
Arrange fish fillets in onion mixture.
Add peppers.
Cover and simmer over medium heat 4 to 6 minutes for each 1/2 inch thickness offish or till fish flakes easily when tested with a fork.
Use a slotted spoon to move fish and vegetable mixture to a serving platter.
Keep warm.
Combine cornstarch and water.
Add to pan juices.
Cook and stir till thickened and bubbly.
Cook and stir 2 minutes more.
Spoon atop fish and vegetables.
Garnish with lemon.

Recipe Summary

Difficulty Level: 
Main Dish

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Average: 4.4 (20 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 582 Calories from Fat 39

% Daily Value*

Total Fat 4 g6.7%

Saturated Fat 0.9 g4.5%

Trans Fat 0 g

Cholesterol 195.1 mg65%

Sodium 717.3 mg29.9%

Total Carbohydrates 51 g16.9%

Dietary Fiber 12.4 g49.7%

Sugars 17.4 g

Protein 87 g174.8%

Vitamin A 86.9% Vitamin C 506%

Calcium 24.6% Iron 28.8%

*Based on a 2000 Calorie diet

Fish And Peppers Recipe