🌟 Pan-Seared Red Snapper with Onion and Bell Pepper Sauté
📝 Description:
This dish is a simple yet vibrant recipe that brings out the natural sweetness of red snapper, enhanced by the savory combination of onions and bell peppers sautéed in olive oil. It’s perfect for a light and healthy lunch or dinner, packed with nutrients and flavor.
🍽️ Servings:
Serves 4
🧾 Ingredients:
- 4 (6-ounce) red snapper fillets, skin on or off, depending on preference
- 1 tablespoon olive oil
- 1/2 cup chopped onion (yellow or white)
- 1/2 cup chopped green bell pepper
- Salt and black pepper to taste
- Optional: 1 clove garlic, minced
- Optional garnish: chopped parsley or lemon wedges
👩🍳 Instructions:
- Prep the ingredients:
Pat red snapper fillets dry with paper towels. Season both sides with salt and pepper. - Sauté vegetables:
In a large skillet, heat the olive oil over medium heat. Add chopped onion and green bell pepper. Sauté for about 5–7 minutes until softened and slightly caramelized. Add garlic if using, and cook for 1 more minute. - Sear the red snapper:
Push the sautéed vegetables to the side of the pan or remove them temporarily. Add a small drizzle of olive oil if needed. Place the red snapper fillets skin-side down (if skin-on) and cook for 3–4 minutes per side, depending on thickness, until golden and cooked through. - Combine and serve:
Spoon the sautéed vegetables over or alongside the fish. Garnish with parsley or a squeeze of fresh lemon juice.
💡 Notes:
- Red snapper is a firm, mildly sweet fish that holds up well in pan-searing. Skin-on adds crisp texture if seared well.
- Use yellow or red bell peppers for added sweetness and color variety.
- For more heat, add a pinch of red pepper flakes.
🧠 Tips:
- Don’t overcrowd the pan – sear in batches if needed.
- To get crispy skin, press the fillet lightly with a spatula during the first minute of cooking.
- Deglaze the pan with a splash of white wine or lemon juice after searing for an extra layer of flavor.
🔢 Nutritional Information (Per Serving):
(Estimated)
- Calories: 280
- Protein: 35g
- Fat: 12g (Saturated Fat: 2g)
- Carbohydrates: 5g
- Fiber: 1g
- Sodium: 100mg
- Sugar: 2g
🥗 Health Benefits:
- Red snapper is rich in lean protein and omega-3 fatty acids, supporting heart and brain health.
- Bell peppers and onions are high in vitamin C, antioxidants, and fiber, promoting immune health and digestion.
- Low-carb and gluten-free—great for diabetic-friendly or weight-conscious diets.
❓ Q&A:
Q: Can I use a different fish?
A: Yes! Try halibut, cod, sea bass, or tilapia—just adjust cooking time for thickness.
Q: Can I bake instead of sear?
A: Absolutely. Bake at 400°F (200°C) for 12–15 minutes. Sauté the vegetables separately and top when serving.
Q: How do I know the fish is cooked?
A: It should flake easily with a fork and be opaque throughout.
Q: Can I meal prep this?
A: Yes. Store in an airtight container for up to 2 days. Reheat gently to preserve texture.