Skillet Fish with Tomato Zucchini Sauce

Skillet Fish with Tomato Zucchini Sauce Image by: Skillet Fish with Tomato Zucchini Sauce Author: Canadian Living

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: August 2006

Ingredients

  • 2 tablespoons butter
  • 2 tablespoons vegetable oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 2 cups thinly sliced zucchinis (about 2 small)
  • 1/2 cup diced sweet red pepper
  • 2 tablespoons chopped fresh oregano
  • 3/4 teaspoons salt
  • 3/4 teaspoons pepper
  • 1/4 teaspoon hot pepper sauce
  • 1 can (14 oz/398 mL) stewed tomatoes
  • 4 fish fillets (such as tilapia, catfish, haddock, or sole) about 6 oz (175 g) each
  • 1 lemon thinly sliced

Method

In large skillet, melt butter over medium-high heat; saute onion, garlic, zucchini, red pepper, oregano, 1/2 tsp (2 mL) each of the salt and pepper and hot pepper sauce until softened, about 5 minutes.

Add tomatoes; break up large pieces with spoon. Bring to boil; reduce heat and simmer, stirring often, until thick enough to mound on spoon, about 10 minutes.

Place fish in single layer on vegetables; sprinkle with remaining salt and pepper. Cover and simmer until fish flakes easily when tested, about 8 minutes.

Transfer fish to plate; keep warm. Simmer sauce until thickened again, about 2 minutes. Spoon over fish; serve with lemon slices.

Nutritional facts Per serving: about

  • Sodium 875 mg
  • Protein 32 g
  • Calories 275.0
  • Total fat 10 g
  • Cholesterol 96 mg
  • Saturated fat 4 g
  • Total carbohydrate 15 g

%RDI

  • Iron 11.0
  • Fibre 0.0
  • Folate 14.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 36.0
  • Vitamin C 87.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Skillet Fish with Tomato Zucchini Sauce

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