Recipe: ​Pan Cooked Fish with Bell Peppers

May 23, 2011

Servings: 5


  • 1 lb. fresh white fish fillets (bass, cod, halibut, etc.)
  • 1 tsp. garlic powder
  • ½ tsp. lemon pepper
  • 2 Tbsp. oil
  • ½ cup low-sodium chicken broth
  • ¼ cup no-salt-added tomato sauce
  • 1 tsp. capers, rinsed
  • ½ each medium green and red bell pepper, cut into rings


Cut fish into 4-inch pieces. Sprinkle with garlic powder and lemon pepper. Cook fish in oil in a large skillet over medium heat or 5 minutes, turning often. Add broth, tomato sauce and capers. Reduce heat, cover and simmer 10 minutes. Top with pepper rings and cook 5 minutes longer, until fish flakes easily with a fork and peppers are tender.

Nutrient Analysis per 1 cup serving
Calories 205
Carbohydrates 8 g
Fat 11 g
Phosphorus 351 mg
Potassium 561 mg
Protein 23 g
Sodium 104 mg

Categories: Recipes