High Protein Fish in Red Sauce

Dive into a nutritious and flavor-packed meal with this High Protein Fish in Red Sauce! Featuring tender fish fillets like cod or tilapia simmered to perfection in a rich and hearty tomato-based sauce, this recipe is a perfect blend of health and taste. Infused with the smoky warmth of paprika, the subtle heat of cayenne, and the herbaceous notes of oregano, the savory red sauce is elevated further with sweet red bell peppers, garlic, and onions. Ready in just 40 minutes, this dish is ideal for busy weeknights or meal prep, offering a satisfying protein punch while keeping it light and wholesome. Serve it with zesty lemon wedges and a sprinkle of fresh parsley for a vibrant finish. Perfect for fans of Mediterranean-inspired cuisine, this one-pan recipe is gluten-free, filling, and oh-so-delicious!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces fish fillets (such as cod, tilapia, or halibut)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium red bell pepper, chopped
• 14 ounces canned crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon paprika
• 0.5 teaspoon cayenne pepper
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 1 whole lemon, cut into wedges

Directions

Step 1

Rinse the fish fillets under cold water and pat them dry with paper towels. Set aside.

Step 2

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until they become translucent.

Step 3

Add the minced garlic and chopped red bell pepper, and cook for another 2-3 minutes until they begin to soften.

Step 4

Stir in the crushed tomatoes and tomato paste, mixing well to combine.

Step 5

Add the paprika, cayenne pepper, dried oregano, salt, and black pepper to the sauce. Stir everything together and allow it to simmer for 5 minutes, letting the flavors meld together.

Step 6

Gently place the fish fillets into the sauce, ensuring they are mostly submerged in the sauce. Spoon some of the sauce over the top of the fillets.

Step 7

Cover the skillet with a lid and let the fish cook for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.

Step 8

Once cooked, remove the skillet from the heat and sprinkle the chopped parsley over the top.

Step 9

Serve the fish with generous spoonfuls of sauce and garnish each serving with a lemon wedge for an added zest.

Nutrition Facts

Serving size	(1149.6g)

Amount per serving	% Daily Value*
Calories	860.9

Total Fat 36.3g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 200mg	0%
Sodium 3136.3mg	0%
Total Carbohydrate 55.7g	0%
Dietary Fiber 15.3g	0%
Total Sugars 32.1g
Protein 86.6g	0%

Vitamin D 800IU	0%
Calcium 288.6mg	0%
Iron 8.3mg	0%
Potassium 3543.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.5%

Protein: 38.7%

Carbs: 24.9%