Introduction:
If you’re looking for a healthy, gluten-free dinner option that’s both light and flavorfull, his baked fish with slow-cooked peppers is the perfect recipe. It combines tender, flaky fish with sweet, slow-cooked bell peppers for a vibrant and delicious meal. Growing up near the coast, fish dishes have always been a family favorite, and this recipe reminds me of the simple yet flavorful Mediterranean meals we used to enjoy.
Baking the fish ensures that it remains moist and tender without the need for heavy oils or frying. Meanwhile, the slow-cooked peppers develop a rich sweetness, perfectly complementing the delicate fish. Bell peppers are not only rich in vitamins A and C, but they are also naturally gluten-free, making this dish an excellent choice for those with gluten sensitivities. This recipe is ideal for a quick weeknight dinner yet elegant enough to serve for special occasions.
Ingredients:
For the Fish:
- 4 white fish fillets , (such as cod, tilapia, or halibut)
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- Salt and pepper to taste
For the Slow-Cooked Peppers:
- 2 red bell peppers, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 small red onion, sliced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- Salt and pepper to taste
- ¼ cup vegetable or chicken broth (gluten-free)
- 1 tablespoon balsamic vinegar
Garnish:
- Fresh parsley or basil, chopped
- Lemon wedges
Step-by-Step Instructions:
1. Preparing the Peppers:
- In a large skillet, heat olive oil over medium heat. Add the sliced red and yellow bell peppers, red onion, and minced garlic. Sauté for 5-7 minutes until the vegetables begin to soften.
- Stir in the smoked paprika, dried thyme, salt, and pepper. Cook for another 2 minutes to allow the spices to blend with the vegetables.
- Add the vegetable broth and balsamic vinegar, reduce the heat to low, and cover. Let the peppers cook slowly for 20-25 minutes, stirring occasionally, until they are tender and slightly caramelized.
2. Preparing and Baking the Fish:
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
- Pat the fish fillets dry with a paper towel, then rub them with olive oil, lemon juice, dried oregano, salt, and pepper.
- Place the fish fillets on the prepared baking sheet. Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
3. Assembling the Dish:
- Once the fish is done baking, remove it from the oven and let it rest for a minute.
- To serve, spoon the slow-cooked peppers onto a plate and top them with the baked fish fillets.
- Garnish with fresh parsley or basil and serve with lemon wedges for added freshness.
Tips for Success:
- Don’t Overcook the Fish: Keep a close eye on the fish to avoid overcooking it. The fish should be tender and just beginning to flake.
- Slow Cooking the Peppers: Cooking the peppers on low heat helps them develop a rich, sweet flavor. Be patient for the best results.
- Fish Selection: Any white fish works well for this recipe. Choose fresh, sustainable options for the best flavor.
Recipe Variations:
- Add Heat: For a spicier version, add a pinch of red pepper flakes or a sliced jalapeño to the peppers as they cook.
- Herb Infusion: Add fresh thyme or rosemary sprigs to the fish before baking for extra herbal flavor.
- Vegan Option: For a plant-based version, substitute the fish with roasted tofu or chickpea patties and serve over the slow-cooked peppers.
Serving Suggestions:
This baked fish with slow-cooked peppers pairs beautifully with a side of steamed rice, quinoa, or a simple green salad. It’s a light, flavorful meal that’s perfect for both lunch and dinner.
Storage & Reheating Instructions:
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheating: Reheat the fish and peppers in a 350°F (175°C) oven for about 10 minutes, or until warmed through. You can also use a microwave on a lower setting to gently reheat.
Nutrition Information (Per Serving):
- Calories: 250
- Protein: 24g
- Fat: 12g
- Carbohydrates: 10g
- Fiber: 3g
- Sodium: 300mg
Cost Estimation:
- Approximate cost per serving: $4.00
- Budget Tips: Opt for seasonal or frozen bell peppers to save on cost, and use tilapia or another budget-friendly fish option.
Looking for more gluten-free dinner recipes? Try our roasted turkey drumsticks.
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