Fish With Peppers And Parsley Recipe


Preparation Time15 MinCooking Time30 Min
Ready In45 MinDifficulty LevelEasy
Health IndexAverageServings4
MethodMain Ingredient


 Fish fillets1 Pound, frozen, thawed (1 Package, 500 Grams, Haddock, Cod, Boston Bluefish)
 Sweet red peppers1⁄2 Cup (8 tbs), julienned
 Sweet red pepper1⁄2 Cup (8 tbs), julienned
 Sweet green peppers1⁄2 Cup (8 tbs), julienned
 Onion2 Tablespoon, finely chopped
 White wine1 Tablespoon
 Fresh basil1 Tablespoon, chopped
 Parmesan cheese2 Tablespoon, freshly grated
 Fresh parsley1 Tablespoon, chopped
 Salt To Taste
 Pepper To Taste

Nutrition Facts

Serving size

Calories 146 Calories from Fat 40

% Daily Value*

Total Fat 5 g7.1%

Saturated Fat 1.3 g6.3%

Trans Fat 0 g

Cholesterol 80.1 mg

Sodium 323.1 mg13.5%

Total Carbohydrates 3 g1.1%

Dietary Fiber 0.92 g3.7%

Sugars 1.5 g

Protein 23 g46.6%

Vitamin A 23.5% Vitamin C 66.8%

Calcium 16.5% Iron 3.1%

*Based on a 2000 Calorie diet


1. To prepare the fish cut block of fish fillets into 4 equal pieces and on a pie plate arrange like spokes in a wheel.
2. Sprinkle fish with red and green pepper strips, onion, wine and basil and microwave covered with waxed paper at High for 5 to 7 minutes or until fish is opaque, rotating dish twice.

3. Season with salt and pepper to taste and sprinkle with Parmesan and parsley.
4. Let stand, covered, for 5 minutes and serve hot.