Pan Fried Fish Fillets with Sautéed Peppers

Name: Pan Fried Fish Fillets with Sautéed Peppers
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 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); 2 tbsp olive oil; ½ cup balsamic vinegar; 1 tbsp honey

5 from 1 vote

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.

Save Pin Print

Preparation Level 30 Minutes or Less, Quick & Easy

Servings 4

Preparation 15

Cook 15

Total 30

Why Diabetes Friendly?

Low in Carbohydrates: This recipe focuses on lean protein and non-starchy vegetables, making it excellent for blood sugar control.
High in Protein: The fish fillets provide a good source of high-quality protein that helps in the slow release of sugars into the bloodstream.
Healthy Fats: The use of extra virgin olive oil contributes healthy fats which are beneficial for heart health and can help manage insulin sensitivity.

Ingredients

For the Fish

▢ cod (fillets (about 6 oz) skin on, can also use sea bass, striped bass, snapper or tilapia) 4
▢ olive oil 2 tbsp
▢ 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
▢ salt 1/4 tsp
▢ pepper 1/8 tsp
▢ parsley (chopped) 1 handful

Balsamic reduction

▢ olive oil 2 tbsp
▢ balsamic vinegar ½ cup
▢ honey 1 tbsp

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.

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

FAQ

Can I use frozen fish for this recipe?
Yes, you can use frozen fish. Make sure to thaw it completely and pat it dry to avoid wateriness when cooking.
How long can I store the balsamic reduction?
You can store the balsamic reduction in an airtight container in the refrigerator for up to two weeks.
What are some alternative vegetables that can be used in this recipe?
Besides red pepper, red onion, and zucchini, you can use asparagus, carrots, or Brussels sprouts for different textures and flavours.
What is the best way to reheat leftovers?
Reheat the fish gently in a covered skillet over low heat to avoid overcooking it. The vegetables can be reheated in the same pan.

Nutrition

Per serving

Calories: 335.8kcal

Carbohydrates: 15.9g

Fiber: 1.7g

Sugar: 12.7g

Fat: 15.4g

Saturated Fat: 2.2g

Trans Fat:

Protein: 31.8g

Nutrition Facts

Pan Fried Fish Fillets with Sautéed Peppers

Amount per Serving

Calories

335.8

% Daily Value*

Fat

15.4

Saturated Fat

2.2

Cholesterol

73.1

Sodium

253.3

Potassium

993.5

Carbohydrates

15.9

Fiber

1.7

Sugar

12.7

Protein

31.8

Vitamin C

55.6

Vitamin D

1.5

µg

Calcium

58.1

Iron

1.6

Magnesium

75.5

Zinc

1.1

* Percent Daily Values are based on a 2000 calorie diet.

Pan Fried Fish Fillets with Sautéed Peppers

Why Diabetes Friendly?

Ingredients

For the Fish

Balsamic reduction

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

Leave a Reply Cancel reply

Other Dinner recipes