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Pan Cooked Fish with Bell Peppers

Pan-cooked Fish?
(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


  1. Cut fish into 1.5-inch strips.
  2.  Sprinkle with garlic powder and lemon pepper. 
  3. Cook fish in oil in a large skillet over medium heat for 5 minutes. 
  4. Turn fish, add broth, tomato sauce and capers. 
  5. Reduce heat, cover and simmer 5 minutes. 
  6. Top with pepper rings and cook 5 minutes longer, until fish flakes easily with a fork and peppers are tender.

Nutrition Information: (per 1 cup serving): 

Calories: 178 
Carbohydrates (g):
Fat (g):
Phosphorus (mg): 203  
Potassium (mg): 444  
Protein (g): 25 
Sodium (mg): 108