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Pan Cooked Fish with Bell Peppers
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Pan Cooked Fish with Bell Peppers
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(servings: 5)
Ingredients:
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
Preparations:
Cut fish into 1.5-inch strips.
Sprinkle with garlic powder and lemon pepper.
Cook fish in oil in a large skillet over medium heat for 5 minutes.
Turn fish, add broth, tomato sauce and capers.
Reduce heat, cover and simmer 5 minutes.
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):
3
Fat (g):
8
Phosphorus (mg):
203
Potassium (mg):
444
Protein (g):
25
Sodium (mg):
108