Middle Eastern Fish or Salmon with Peppers and Tomatoes

Bring vibrant, bold flavors to your table with this Middle Eastern Fish or Salmon with Peppers and Tomatoes recipe! This dish features tender fish fillets — whether cod, haddock, or salmon — simmered to perfection in a rich, aromatic tomato-based sauce infused with warm spices like cumin, coriander, and paprika. Sweet bell peppers, fresh garlic, and onions add layers of flavor and texture, while a touch of cayenne provides an optional kick of heat. Finished with a sprinkle of fresh parsley or cilantro and served with lemon wedges for a burst of brightness, this one-pan meal is as satisfying as it is easy to prepare. Perfect with rice, couscous, or crusty bread to soak up every last drop of the robust sauce, this recipe transforms simple ingredients into a Mediterranean-inspired feast that's ready in just 45 minutes!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces (about 6 oz each) fish fillets (cod, haddock, or salmon)
• 3 tablespoons olive oil
• 1 large onion, thinly sliced
• 2 medium bell peppers (red, yellow, or orange), thinly sliced
• 3 cloves fresh garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 0.25 teaspoon cayenne pepper (optional, for spice)
• 4 medium fresh tomatoes, diced
• 2 tablespoons tomato paste
• 1 cup water
• 0.25 cup fresh parsley or cilantro, chopped
• 1.5 teaspoons salt
• 0.5 teaspoon black pepper
• 1 whole lemon wedges (for serving)

Directions

Step 1

Pat the fish fillets dry with a paper towel and season both sides with a pinch of salt and black pepper. Set aside.

Step 2

Heat 2 tablespoons of olive oil in a large skillet or sauté pan over medium heat.

Step 3

Add the sliced onion and cook for 3-4 minutes until softened and translucent.

Step 4

Stir in the minced garlic, sliced bell peppers, ground cumin, ground coriander, paprika, and cayenne pepper (if using). Cook for another 2-3 minutes until the spices are fragrant.

Step 5

Add the diced tomatoes and tomato paste to the skillet. Stir well to coat the vegetables in the spices.

Step 6

Pour in the water and season with 1 teaspoon of salt and 1/4 teaspoon of black pepper. Bring the mixture to a simmer and let it cook for 5-7 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Step 7

Reduce the heat to low and nestle the fish fillets into the skillet, spooning some of the sauce over the top. Cover the pan with a lid and cook for 10-12 minutes (depending on the thickness of the fillets) until the fish is opaque and flakes easily with a fork.

Step 8

Garnish the dish with chopped parsley or cilantro. Serve hot with lemon wedges on the side for added brightness.

Step 9

Pair this dish with rice, couscous, or crusty bread to soak up the flavorful sauce.

Nutrition Facts

Serving size	(1519.1g)

Amount per serving	% Daily Value*
Calories	959.7

Total Fat 61.2g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat 4.0g
Cholesterol 71.4mg	0%
Sodium 3694.2mg	0%
Total Carbohydrate 76.8g	0%
Dietary Fiber 24.2g	0%
Total Sugars 41.2g
Protein 39.7g	0%

Vitamin D 596.5IU	0%
Calcium 334.9mg	0%
Iron 11.1mg	0%
Potassium 3511.1mg	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: 54.2%

Protein: 15.6%

Carbs: 30.2%