Low-fat Catfish and Roasted Pepper Skillet Supper

Low-fat Catfish and Roasted Pepper Skillet Supper Recipe

Preparation time: 15 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

This Low-fat Catfish and Roasted Pepper Skillet Supper is a delicious and healthy meal that is easy to prepare. The combination of tender catfish fillets with roasted red peppers and onions creates a flavorful dish that is sure to please your taste buds.

History

This recipe is a modern twist on traditional skillet suppers that have been popular in Southern cuisine for generations. By using lean catfish fillets and roasted peppers, this dish offers a lighter and healthier alternative to classic skillet meals.

Ingredients

1 lb (454 g) fresh or frozen skinless catfish fillets, 0.5 to 1 inch thick
1 jar (7 oz (198 g)) roasted whole sweet red peppers, rinsed and drained
non-stick cooking spray
1 small onion, thinly sliced
1 large garlic clove, minced
1 can (4 oz (113 g)) diced green chile peppers, drained
0.5 tsp dried italian seasoning, crushed

How to prepare

Thaw the fish, if it is frozen.
Cut the fish into pieces of serving size.
Cut the roasted peppers into strips.
In a large skillet coated with nonstick cooking spray, combine the peppers and the remaining ingredients.
Cook over medium heat for 4 – 5 minutes or until the onion is tender.
Place the fish on top of the red pepper mixture.
Reduce the heat to medium-low.
Cover and cook for 8 – 10 minutes or until the fish flakes easily with a fork.
Using a slotted spoon, transfer the fish to individual plates.
Spoon 0.25 of the red pepper mixture over each serving.

Variations

Substitute the catfish fillets with another type of white fish, such as tilapia or cod.
Add additional vegetables, such as zucchini or mushrooms, to the red pepper mixture for extra flavor and nutrients.
Sprinkle grated Parmesan cheese on top of the fish before serving for a cheesy twist.

Cooking Tips & Tricks

Thaw the fish properly before cooking to ensure even cooking.

- Be sure to drain the roasted peppers and diced chile peppers to prevent excess liquid in the skillet.

- Cooking the fish on top of the red pepper mixture helps infuse the flavors into the fish.

- Use a slotted spoon to transfer the fish to individual plates to avoid excess liquid on the plate.

Serving Suggestions

Serve this Low-fat Catfish and Roasted Pepper Skillet Supper with a side of steamed vegetables or a fresh green salad for a complete and satisfying meal.

Cooking Techniques

The key to this recipe is cooking the fish on top of the red pepper mixture to allow the flavors to meld together. Be sure to cover the skillet while cooking to ensure the fish stays moist and tender.

Ingredient Substitutions

If you don't have fresh catfish fillets, you can use frozen fillets that have been thawed. You can also use jarred roasted red peppers instead of fresh peppers for convenience.

Make Ahead Tips

You can prepare the red pepper mixture ahead of time and store it in the refrigerator until ready to cook the fish. This can help save time on busy weeknights.

Presentation Ideas

Garnish each serving with fresh parsley or a sprinkle of chopped green onions for a pop of color and added freshness.

Pairing Recommendations

This dish pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. For a non-alcoholic option, try serving with a glass of sparkling water with a splash of lemon.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, simply place in a skillet over low heat until warmed through.

Nutrition Information

Calories per serving

Each serving of this Low-fat Catfish and Roasted Pepper Skillet Supper contains approximately 200 calories, making it a light and satisfying meal option.

Carbohydrates

This recipe is low in carbohydrates, making it a great option for those looking to reduce their carb intake. Each serving contains approximately 10 grams of carbohydrates.

Fats

With the use of nonstick cooking spray and lean catfish fillets, this recipe is low in fat. Each serving contains approximately 5 grams of fat.

Proteins

Catfish is a great source of protein, and this recipe provides approximately 25 grams of protein per serving. Protein is essential for muscle growth and repair.

Vitamins and minerals

Roasted red peppers are rich in vitamins A and C, as well as potassium and fiber. These nutrients help support a healthy immune system and promote overall health.

Alergens

This recipe contains fish and may not be suitable for those with seafood allergies. Be sure to check for any other potential allergens in the ingredients used.

Summary

Overall, this recipe is a nutritious and balanced meal option that is low in carbohydrates and fats, while providing a good source of protein and essential vitamins and minerals.

Summary

This Low-fat Catfish and Roasted Pepper Skillet Supper is a healthy and flavorful meal option that is perfect for a quick and easy weeknight dinner. With a balance of protein, vitamins, and minerals, this dish is sure to become a new favorite in your recipe rotation. Enjoy!

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Low-fat Catfish and Roasted Pepper Skillet Supper. It was a warm summer day, and I was visiting my friend Martha's house for a potluck dinner. Martha was known for her delicious and healthy recipes, and this dish was no exception.

As soon as I took my first bite, I knew I had to get the recipe from Martha. The tender catfish paired perfectly with the smoky roasted peppers and savory spices. It was a flavor explosion in my mouth, and I couldn't believe it was low-fat as well.

Martha was more than happy to share the recipe with me. She explained that she had learned it from a cooking class she had taken years ago. The instructor had emphasized the importance of using fresh ingredients and simple techniques to create a healthy and satisfying meal.

I was eager to try making the dish at home, so I gathered all the ingredients and set to work in my own kitchen. The recipe called for catfish fillets, red bell peppers, yellow bell peppers, onion, garlic, olive oil, cumin, paprika, salt, and pepper.

I started by roasting the peppers under the broiler until they were charred and blistered. The aroma that filled my kitchen was intoxicating, and I couldn't wait to taste the finished dish.

While the peppers cooled, I sautéed the onions and garlic in a skillet with a drizzle of olive oil. The sizzle of the vegetables in the pan was music to my ears, and I added the cumin and paprika to create a fragrant base for the dish.

Next, I added the catfish fillets to the skillet and seasoned them with salt and pepper. The fish sizzled as it cooked, and I knew it was going to be tender and flavorful.

Finally, I added the roasted peppers to the skillet and let everything simmer together for a few minutes. The colors of the dish were vibrant and inviting, and I couldn't wait to dig in.

When I took my first bite, I was transported back to Martha's kitchen. The flavors were just as I remembered – smoky, savory, and satisfying. I couldn't believe that such a delicious dish could be low-fat as well.

I made the Low-fat Catfish and Roasted Pepper Skillet Supper for my family that evening, and they all raved about it. My husband said it was one of the best meals he had ever had, and my children asked for seconds.

From that day on, the recipe became a staple in our household. Whenever I wanted to make a healthy and delicious meal, I would turn to the Low-fat Catfish and Roasted Pepper Skillet Supper. It never failed to impress, and I loved sharing it with friends and family.

Over the years, I have passed the recipe on to many people who have asked for it. It has become a favorite among my friends and neighbors, and I am always happy to share the story of how I learned to make it.

I am grateful to Martha for introducing me to this wonderful recipe. It has brought joy and satisfaction to my kitchen, and I will always cherish the memories of that warm summer day when I first tasted the Low-fat Catfish and Roasted Pepper Skillet Supper.