Skillet Fish with Tomato Sauce

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Meals
4 servings
15 minutes
25 minutes
We Care Home Health Services website
healthy, low calorie
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  • cooking spray
  • 2 cloves garlic, minced
  • 1/2 cup red or green pepper, diced
  • 3/4 tsp black pepper
  • 1 can (398 ml) stewed tomatoes
  • 4 fish fillets (Tilapia, salmon, haddock, sole) about 6 oz each
  • 1 onion, chopped
  • 2 cups zucchini, thinly sliced
  • 2 TBSP fresh oregano, chopped (1/4 tsp dry)
  • 1/4 sps hot pepper sauce or srirracha
  • 1 lemon, thinly sliced
  1. Spray skillet with oil, and over medium heat, saute onion, garlic, zucchini, red pepper, oregano, 1/2 tsp of salt and pepper, and hot sauce until softened, about 5 minutes.
  2. Add tomatoes, breaking up with a spoon. Bring to boil; reduce heat adn simmer, stirring often, until thick enough to mound on a spoon - about 10 minutes.
  3. Arrange fish on vegetables and sprinkle with remaining salt and pepper. Cover and simmer until fish flakes easily when tested - about 8 minutes.
  4. Transfer fish to plate, keep warm.  
  5. Simmer sauce until thickened again, about 2 minutes. Spoon over fish. Serve with lemon.
  1. I have served this over a hash of sweet potato, potato, onion, peppers and bacon. (May 12, 2011)