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The Tidelands Health Newsroom

Published on December 19, 2017

Garden-Style Fish with Onions and Bell Peppers

This high-protein, low-calorie recipe is straightforward to prepare and customizable to your tastes. Use your favorite white fish, such as tilapia, sole, perch or orange roughy.

Garden-Style Fish with Onions and Bell Peppers

Makes four servings


  • 2 cups sliced yellow onion
  • 1 cup thinly sliced green and/or red bell pepper
  • 3 tablespoons olive oil
  • 1 pound white fish filets (tilapia, sole, perch or orange roughy)
  • 1/2 teaspoon marjoram
  • Garlic salt, to taste
  • 1/2 cup vegetable broth or white wine

Saute onion and bell pepper in large skillet in 2 tablespoons oil over medium heat for 8 to 10 minutes or until tender and lightly sautéed. Push the vegetables to one side of the skillet and add 1 tablespoon oil to pan. Place fish in single layer in pan.

Spoon vegetables over fish and saute 2-5 minutes (depending upon thickness of filets) or until fish are cooked halfway through. Turn fish, sprinkle with marjoram and garlic salt and finish cooking.

Add broth or wine to pan and continue to cook, uncovered until liquid reduces slightly.

Serve fish with juices from the pan and the vegetables over the top.

Nutrition facts, per serving: Calories 219, Total Fat 11.8g, Saturated Fat 2g, Cholesterol 55mg, Sodium 139mg, Total Carbohydrate 7.4g, Dietary Fiber 1.9g, Total Sugars 3.5g, Protein 22.7g

Recipe and image provided by the National Onion Association


Tidelands Health is the region’s largest health care provider and MUSC Health affiliate, serving the Carolinas at four hospitals and more than 70 outpatient locations. More than 2,500 employee, physician and volunteer partners work side by side with our communities to transform the health of our region – promoting wellness, preventing illness, encouraging recovery and restoring health.