Skillet Fish with Tomato Zucchini Sauce
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Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 275 |
| pro | 32 g |
| total fat | 10 g |
| sat. fat | 4 g |
| carb | 15 g |
| fibre | 3 g |
| chol | 96 mg |
| sodium | 875 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 11% |
| vit A | 36% |
| vit C | 87% |
| folate | 14% |
Suggested Recipes
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2 tbsp (25 mL) butter or vegetable oil
1 onion, chopped
2 cloves garlic, minced
2 cups (500 mL) thinly sliced zucchini (about 2 small)
1/2 cup (125 mL) diced sweet red pepper
2 tbsp (25 mL) chopped fresh oregano (or 1 tsp/5 mL dried)
3/4 tsp (4 mL) each salt and pepper
1/4 tsp (1 mL) 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
Preparation:
In large skillet, melt butter over medium-high heat; saut?nion, 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.
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.
Additional Information
- Tip: Red-skinned new potatoes are a delicious accompaniment. No need to peel them. Just scrub, quarter if large, and cook in covered saucepan of boiling salted water until tender, 15 minutes.
Tags:
Source
Canadian Living Magazine: August 2006
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