lemon-fish-fillets-capsicum

Lemon Fish Fillets with Capsicum

Total time: 30 minutes

Serves 4

5.6 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

240g - Tilapia fillet, raw, cut into 8 pieces

1 - Green capsicum, sliced

1 onion - Onion, sliced

6 cloves - Garlic, finely chopped

½ tsp - Oregano powder

1 tsp - Cumin powder

5g - Black pepper powder

1 dash - Salt

1 cup - Water

1 tsp - Corn flour

2 tb - Vegetable oil

UTENSILS

Non-stick pan, Chopping board, Knife

INSTRUCTIONS

1. Heat the oil in a large non-stick pan over medium heat.

2. Add the garlic and onions. Sauté for 2-3 minutes until the onions become translucent.

3. Stir in the water, lemon juice, salt, pepper, cumin powder, and oregano powder. Mix well.

4. Add the capsicum and stir for 1 minute.

5. Gently place the fish fillets in the pan. Cover and cook for 5-7 minutes, or until the fish flakes easily with a fork.

6. Transfer the fish fillets to a serving dish.

Serve hot.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 241g

Energy (kcal)

211.8

Carbs (g)

8.6

Proteins (g)

14.0

Fats (g)

12.6

Fibre (g)

5.6