Recipe Details

Fish Fillets in Red Pepper Puree

Number of Servings: 4

Serving Size: 1 fillet plus 1/4 cup sauce

Red pepper puree adds a bright and beautiful color to these fish fillets and also helps keep them moist and flaky. When making the sauce, be sure to cover the pan tightly so the liquid does not boil away. If the sauce starts evaporating, add 1 to 2 tablespoons of water.

Name: Amount:
chopped onion 1 cup
clove garlic, minced 1 ea
olive oil 2 tsp
diced red pepper 2 ea
coriander 1 tsp
crushed red pepper flakes 0.25 tsp
4 oz. fish fillets such as scrod, cod, white fish, haddock, or orange roughy 4 ea
salt 0.50 tsp
lime cut into wedges 0.50 ea

In a large nonstick skillet, sauté the onion and garlic in oil until tender, about 5 minutes. Add the red peppers, coriander, and pepper flakes; sauté 1 minute. Cover and cook over low heat until the peppers are very tender, about 8 minutes.


Transfer the mixture to a food processor or blender; blend until smooth, scraping down the sides twice. Stir in 1/4 teaspoon of the salt.


Sprinkle the fish with the remaining 1/4 teaspoon salt and place in the same skillet. Spoon the puree over the fish; cover and simmer until the fish is opaque, about 8 minutes. Serve the fish topped with the pepper puree and with lime wedges.

Nutritional Information (per serving)
Calories 151
Calories from Fat 29
Total Fat 3g
Saturated Fat 0g
Cholesterol 49mg
Sodium 355mg
Potassium n/a
Carbohydrates 9g
Dietary Fiber 1g
Sugars 4g
Protein 21g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 2 Vegetable3 Meat Very Lean