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Mom’s Quick Poached White Fish with Zucchini and Peppers

Print Recipe

Equipment

  • large, high-sided skillet or braising dish (with lid)

Ingredients

  • 4 5 oz Pieces of white fish
  • 3-4 Tbsp Olive oil extra virgin
  • 1 Large zucchini cut into large cubes
  • 1 1/2 Red, yelllow or orange bell peppers chopped Into chunks
  • 1 Large white onion Chopped into chunks
  • 2 cloves of garlic finely Chopped
  • 1 1/3 Cup chicken stock or water
  • 1 28 oz canned peeled tomatoes chopped by hand
  • 1 Large pinch hot red pepper flakes Or to taste
  • Garlic salt to taste
  • Fresh ground pepper to taste
  • Fresh parsley chopped

Instructions

  • Preheat skillet on medium heat and add olive oil
  • Add onion and peppers until softened, do not brown.
  • Add garlic and cook until fragrant, 30 seconds
  • Add chopped tomatoes and their juices (reserve leftover tomato sauce from the can for another use)
  • Reduce to med-low and allow to simmer for about 15 minutes. If drying up too rapidly, add a little more tomato sauce from the can.
  • Add stock and increase heat to med or med-high to bring it back up to a simmer
  • once simmering, add zucchini. Lower the heat to med or med-low to simmer and cook until cooked down and softened.
  • Meanwhile prepare fish. Rinse and dry fillets off with a paper towel and place in a plate. Drizzle lightly with olive oil and sprinkle generously with garlic salt and freshly ground pepper.
  • Place fish in the skillet ensuring that they are touching the bottom and that they have enough liquid surrounding them. Cover with the lid and lower to med-low to simmer.
  • Try to avoid removing the lid as the heat needs to remain in the skillet to cook the fish properly. Add most of the chopped parsley, reserving some to garnish.
  • The cook time will vary depending on the thickness of the fish. If it’s thicker pieces of firm fish like cod, we recommend cooking it for 7 minutes. If it’s thin, it could take as little as 3 minutes. The fish must flake apart easily with a fork.
  • To plate, place fish pieces in the center of each plate and surround with vegetable mixture
  • Drizzle with fresh olive oil, sprinkle on fresh parsley and serve with warm toasted Italian bread.

Notes

Enjoy this delicious and healthy one-skillet meal!