Garden-Style Fish with Onions and Bell Peppers
Ingredients
2 cups sliced yellow onion
1 cup thinly sliced green and/or red bell pepper
3 tablespoons olive oil
1 pound white fish filets (tilapia, sole, perch or orange roughy)
1/2 teaspoon marjoram
Garlic salt, to taste
1/2 cup vegetable broth or white wine
Directions
Saute onion and bell pepper in large skillet in 2 tablespoons oil over medium heat for 8 to 10 minutes or until tender and lightly sautéed. Push the vegetables to one side of the skillet and add 1 tablespoon oil to pan. Place fish in single layer in pan.
Spoon vegetables over fish and saute 2-5 minutes (depending upon thickness of filets) or until fish are cooked halfway through. Turn fish, sprinkle with marjoram and garlic salt and finish cooking.
Add broth or wine to pan and continue to cook, uncovered until liquid reduces slightly.
Serve fish with juices from the pan and the vegetables over the top.
Makes 4 servings.
Per serving: About 230 Cal, 24g Protein, 7g Carb, 1g Fiber, 12g Fat, 2.5g Sat. Fat, 55mg Chol, 510mg Sodium, 0.61 RE Vitamin A, 40mg Vitamin C,2mg Calcium,6mg Iron.
