Directions:
- Coat each fish with 1/2 tablespoon of the oil and freshly ground black pepper. Set aside while you prepare the peperonata.
- Cut the peppers into long, thin strips, no more than 1/4 wide, making sure to remove all of the seeds.
- In a large nonstick skillet over medium-high heat, heat the remaining 2 tablespoons oil. Add the pepper strips, 1/2 teaspoon whole black peppercorns, and 1/2 teaspoon coarse salt. Reduce the heat to low and cook, stirring occasionally, until the peppers are soft and lightly browned, about 20 minutes. Remove the peppers from the heat and set aside.
- Heat an iron-ribbed grill pan or nonstick skillet over medium-high heat until hot. Add the fish and cook on both sides, about 3 minutes per side, until the fish is browned on the outside and moist inside. Meanwhile, briefly warm the peppers. Serve the fish with the warm peperonata on top.
- Nutritionist's note:The olive oil in this dish gives the peppers a nutritional boost. Fat allows your body to better absorb the beta-carotene found in bell peppers.
- CTC: 5.39 Total Carbs: 7.65 Fiber: 2.26 Total Fat: 22.18 Sat Fat: 4.03 Protein: 40.33 Calories: 392 Nutritional analysis provided by Low Carb 1-2-3 Low Carb 1-2-3 Rodale
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 202.5 Kcal (848 kJ) | ||
| Calories from fat | 150.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.77g | 26% | |
|---|---|---|---|
| Cholesterol | 12.9mg | 4% | |
| Sodium | 34.01mg | 1% | |
| Potassium | 226.64mg | 5% | |
| Total Carbs | 5.92g | 2% | |
| Sugars | 4.44g | 18% | |
| Dietary Fiber | 1.48g | 6% | |
| Protein | 6.45g | 13% | |
| Vitamin C | 118.4mg | 197% | |
| Vitamin A | 3mg | 99% | |
| Iron | 73.6mg | 409% | |
| Calcium | 5.9mg | 1% | |
| Amount Per 100 g | |||
| Calories | 95.34 Kcal (399 kJ) | ||
| Calories from fat | 71.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.9g | 26% | |
|---|---|---|---|
| Cholesterol | 6.07mg | 4% | |
| Sodium | 16.01mg | 1% | |
| Potassium | 106.7mg | 5% | |
| Total Carbs | 2.79g | 2% | |
| Sugars | 2.09g | 18% | |
| Dietary Fiber | 0.7g | 6% | |
| Protein | 3.04g | 13% | |
| Vitamin C | 55.7mg | 197% | |
| Vitamin A | 1.4mg | 99% | |
| Iron | 34.7mg | 409% | |
| Calcium | 2.8mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Confetti Rice
Extra virgin olive oil and 11 more.. -
Savory Chicken Livers with Sweet Peppers and Onions
Extra-virgin olive oil and 8 more.. -
Bruschetta With Sweet Peppers and Fresh Mozzarella
Extra virgin olive oil and 11 more.. -
Vegetable Bean Chili
Extra virgin olive oil, Diced red bell pepper and 16 more.. -
Eggs Poached in Tomato Sauce with Onions and Peppers
Extra-virgin olive oil, Sliced red bell pepper and 11 more.. -
Roasted Peppers, Grilled Onions, and Feta Cheese Salad
Extra-virgin olive oil, Red wine vinegar, Minced garlic and 8 more.. -
Spicy Red Bell Pepper Soup
Extra virgin olive oil and 12 more.. -
Shrimp Bisque
Extra-virgin olive oil, Red bell pepper, chopped and 8 more.. -
Fricase de Pollo
Extra-virgin olive oil, Red bell pepper, diced and 6 more.. -
Lemon-Garlic Shrimp & Vegetables
Extra-virgin olive oil, divided, Red bell peppers, diced and 9 more.. -
Artichoke & Red Pepper Frittata
Extra-virgin olive oil, divided, Red bell pepper, diced and 8 more..
Also Try
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
