More Great Recipes: Fish | High Protein | Low Carb


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Serves | Prep Time | Cook Time


4 (6-ounce) Tilapia fish fillets
Coarse salt and pepper
2 tablespoons extra-virgin olive oil
3 cloves garlic, chopped
1 medium yellow onion, sliced
1 red bell pepper, seeded and sliced into 1/2 inch strips
1/2 cup tomato sauce
1/2 cup white wine* (OK to sub chicken broth)
1/4 cup chopped flat-leaf parsley, a couple of handfuls, chopped

Season fish with salt and pepper. Heat a large nonstick skillet over medium

high heat. Add 1 tablespoons extra-virgin olive oil. When pan is nice and hot,

add fish to pan and cook 2 minutes on each side, carefully transfer to a plate

with a spatula and loosely cover with foil.

Add the other tablespoon of extra-virgin olive oil,then add garlic, onions,

and red bell peppers. Season with salt and pepper. Saute 5 minutes, stirring

frequently. Add tomato sauce and cook 1 minute more. Add the wine and scrape the

bottom of the pan to bring up drippings (use a wooden spoon). Slide fish back

into pan. Cover and reduce heat to simmer. Cook 5 minutes. Sprinkle with


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