Pan Fried Fish Fillets with Sautéed Peppers
Enjoy a diabetes-friendly dinner with this simple yet elegant dish of fish fillets paired with sautéed peppers and a delightful balsamic reduction. This meal is not only low in carbohydrates and high in protein but also rich in healthy fats, perfect for maintaining balanced blood sugar levels.
Servings: 4
Calories: 335.8kcal
Ingredients
For the Fish
- 4 cod fillets (about 6 oz) skin on, can also use sea bass, striped bass, snapper or tilapia
- 2 tbsp olive oil
- 1 red bell pepper cut in 1-2 inch squares
- 1 red onion cut in 1-2 inch squares
- 1 zucchini cut in 1-2 inch squares
- 1/4 tsp salt
- 1/8 tsp pepper
- 1 handful parsley chopped
Balsamic reduction
- 2 tbsp olive oil
- ½ cup balsamic vinegar
- 1 tbsp honey
Instructions
- Make the balsamic reduction by heating the olive oil (for the reduction) in a small pot or pan. Add the balsamic vinegar and honey, and simmer until it thickens and reduces, about 5 minutes. Reserve. This step can be done well in advance (hours or a day or two; store at room temp or refrigerated) and the reduction reheated before serving.2 tbsp olive oil, ½ cup balsamic vinegar, 1 tbsp honey
- Heat a non-stick fry pan to medium-high heat. Add 1 tbsp extra virgin olive oil. Add the red bell pepper, red onion, and zucchini to the pan, toss to coat, and sprinkle with salt and pepper. Cook for about 10 minutes or until the veggies are fork tender and browned on the edges. Remove to a plate, cover with foil to keep warm.1 red bell pepper, 1 red onion, 1 zucchini, 1/4 tsp salt, 1/8 tsp pepper, 2 tbsp olive oil
- Add the remainder of olive oil to the pan. With a sharp knife, score the skin of each filet twice. If you are using fish that has no skin such as tilapia or cod, you do not need to score the fish. Salt and pepper the fish fillets on both sides.4 cod
- Lay the fish skin-side down in the hot pan (if there is skin on the fish). The fish may curl; you can give it a little “press down” with a spatula for a minute. Cook for 2-3 minutes, flip and cook the other side for 2-3 minutes.
- Divide the vegetables between the plates and lay the fish on top of the vegetables. Drizzle the fish, and around the fish, with the balsamic reduction.
- Sprinkle parsley on top.1 handful parsley
Cooking Tips
- Choosing the Fish: Opt for firm fish like sea bass or snapper as they hold up better when cooking. If using delicate fish like tilapia, be gentle when flipping to prevent breaking.
- Making the Balsamic Reduction: Ensure the reduction doesn’t overcook as it can become too thick and sticky. Aim for a syrup-like consistency.
- Cooking Vegetables: To get perfectly tender and slightly caramelized vegetables, keep them moving in the pan to ensure even cooking and browning.
- Fish Preparation: If your fish has skin, scoring the skin can prevent curling in the pan and allow for more even cooking.
Nutrition
Nutrition Facts
Pan Fried Fish Fillets with Sautéed Peppers
Amount per Serving
Calories
335.8
% Daily Value*
Fat
15.4
g
24
%
Saturated Fat
2.2
g
14
%
Cholesterol
73.1
mg
24
%
Sodium
253.3
mg
11
%
Potassium
993.5
mg
28
%
Carbohydrates
15.9
g
5
%
Fiber
1.7
g
7
%
Sugar
12.7
g
14
%
Protein
31.8
g
64
%
Vitamin C
55.6
mg
67
%
Vitamin D
1.5
µg
10
%
Calcium
58.1
mg
6
%
Iron
1.6
mg
9
%
Magnesium
75.5
mg
19
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.