One pan is all you need to make delicious, nutritious Pan Roasted Fish Fillets with Sweet Peppers. It’s a weeknight dish that’s quite beautiful. The fish is seasoned with a simple thyme and garlic rub. Roasting makes the peppers sweet and golden and the fish becomes delicate and flaky.
I recently read Michelle Obama’s book Becoming. It’s an intimate glimpse into her childhood, the sweet romance she enjoys with Barak and the challenges she experienced as our First Lady.
One of Michelle Obama’s greatest contributions is her work with people across this country to change the way our children (and their parents) think about food and nutrition. I loved seeing her with children in the white house garden.
I thought of Michelle Obama’s White House garden when I saw these beautiful red, yellow and orange bell peppers in Whole Foods the other day,
I love one pan roasted meals. Just turn on the oven, put the vegetables and protein into a pan, add seasoning and toss it in the oven. It’s an easy way to make a nutritious, delicious dinner without much clean up.
I decided the peppers would go well with fish. I added olives for a robust salty taste.
I used cod but you can easily substitute hake or flounder.
I made a simple paste of garlic and thyme to flavor the fish. It’s made by coarsely chopping fresh thyme leaves with a bit of garlic. When they are medium-fine, add a little Himalayan salt and chop that in. Finally, chop in a few teaspoons of olive oil until you have a rough paste.
Rub the skin side of the fish with a little oil and smear the paste over the flesh side. Sprinkle with pepper. Let that sit in the refrigerator while you prepare the peppers.
The peppers are sliced and roasted in the oven for 15-20 minutes.
Then all you have to do is add the fish and roast another 6-10 minutes until done.
These beautiful red, yellow and orange peppers are a rich source of vitamin C, folate and packed with antioxidants. They help support healthy night vision.
Fish is high in protein. I recommend a high-quality protein source with each meal. Pairing this with a healthy fat and a quality complex carbohydrate will help to keep blood sugar levels stable throughout the day. You’ll stay energized and calm.
Enjoy making Pan Roasted Fish Fillets with Sweet Peppers tonight. Its…
If you want, serve it with sauteed baby kale or spinach for even more deliciousness and nutrition.
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A delicious, nutritious and beautiful one pan meal perfect for a weeknight dinner.
- 1 bunch fresh thyme
- 1/2 teaspoon Himalayan sea salt divided
- 1 garlic clove
- 2 teaspoons extra virgin oil, plus a little for the fish
- Black pepper
- 3/4 pounds cod or other white fish fillets
- 3 large bell peppers, preferably 1 red, 1 orange and 1 yellow, thinly sliced
- 1 1/2 tablespoons extra-virgin olive oil
- ¼ cup pitted, sliced black or green olives, or use a combination
- 1 lemon cut into wedges
- Heat oven to 400 degrees. Pull 1 1/2 tablespoons thyme leaves off the bunch.
- On a cutting board, chop the thyme leaves and garlic together. When they are medium-fine, add 1/4 teaspoon of the salt and start chopping that in. Then, chop in the 2 teaspoons of olive oil until you have a rough paste.
- Rub the skin side of the fish with a little oil and smear the paste over flesh side of the fish. Sprinkle with pepper.
- Let rest in the refrigerator while you prepare peppers.
- Spread peppers on a rimmed sheet pan and toss with 1 1/2 tablespoons oil, 1/4 teaspoon salt and black pepper. Top peppers with 5 or 6 thyme sprigs.
- Roast, tossing occasionally, until peppers are softened, 15 to 20 minutes.
- Increase oven temperature to 500 degrees. Push peppers to the edges of the pan, clearing a space in the center. Lay fish out on that empty space.
- Scatter olives over the top of fish and peppers.
- Roast until fish turns opaque and is just cooked through, 6 to 10 minutes.
- Serve fish and peppers drizzled with lemon juice.
- Prep Time: 15
- Cook Time: 35