Low Fat Fish in Red Sauce

Elevate your weeknight dinners with this Low Fat Fish in Red Sauce, a flavorful and healthy recipe that's both satisfying and easy to prepare. Tender white fish fillets, such as cod or tilapia, are gently simmered in a rich, aromatic tomato-based sauce infused with sweet red bell peppers, garlic, and a touch of paprika. This 40-minute dish combines heart-healthy olive oil, zesty lemon juice, and vibrant fresh parsley for a burst of Mediterranean-inspired flavors in every bite. Packed with protein and low in fat, it’s a guilt-free meal that pairs perfectly with steamed vegetables or whole-grain rice. Whether you're seeking a light seafood entrée or looking to reduce your calorie intake, this recipe checks all the boxes for wholesome, delicious eating.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod or tilapia)
• 1 tablespoon Olive oil
• 1 medium Onion, finely chopped
• 4 pieces Garlic cloves, minced
• 1 medium Red bell pepper, diced
• 2 tablespoons Tomato paste
• 14 ounces Canned crushed tomatoes
• 1 teaspoon Paprika
• 1 teaspoon Dried oregano
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Lemon juice
• 0.25 cup Parsley, chopped

Directions

Step 1

Rinse and pat dry the fish fillets. Set aside.

Step 2

In a large skillet, heat the olive oil over medium heat.

Step 3

Add the chopped onion and sauté for about 5 minutes or until it becomes translucent.

Step 4

Stir in the minced garlic and diced red bell pepper. Cook for another 3 minutes until the pepper softens.

Step 5

Add the tomato paste, stir well, and cook for 2 minutes to allow the tomato paste to caramelize slightly.

Step 6

Pour in the canned crushed tomatoes and stir to combine.

Step 7

Season the sauce with paprika, oregano, salt, and black pepper. Let it simmer for 5 minutes.

Step 8

Gently add the fish fillets to the sauce, making sure they are submerged.

Step 9

Cover the skillet and let the fish simmer in the sauce for about 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 10

Once cooked, drizzle the lemon juice over the fish.

Step 11

Garnish with chopped parsley before serving.

Step 12

Serve hot with steamed vegetables or whole-grain rice for a complete meal.

Nutrition Facts

Serving size	(1185.0g)

Amount per serving	% Daily Value*
Calories	811.1

Total Fat 22.5g	0%
Saturated Fat 4.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 240mg	0%
Sodium 3163.6mg	0%
Total Carbohydrate 59.2g	0%
Dietary Fiber 16.2g	0%
Total Sugars 31.9g
Protein 100.0g	0%

Vitamin D 800IU	0%
Calcium 409.8mg	0%
Iron 12.1mg	0%
Potassium 3978.0mg	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: 24.1%

Protein: 47.7%

Carbs: 28.2%