🍲 Main dishes Fish & seafood 🇪🇸 Spain Vegan option Gluten-free Lactose-free Low calorie 🏠 Basic pantry

Light Whitefish with Mild Pisto

Name: Light Whitefish with Mild Pisto
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Cuisine: Spain
Ingredients: 350 g whitefish fillet; 1 red bell pepper; 1 green bell pepper; 1 zucchini; 1 onion; 200 g homemade canned tomatoes; 2 tbsp extra virgin olive oil; salt

Whitefish on a bed of mild pisto. Very flavorful and no frying involved. Protein-rich recipe, ready in 30 minutes.

⏱ 30 min

📋 15 min prep

🔥 15 min cook

🍽 2 servings

🔥 350 kcal · calories per serving

easy

Whitefish on a bed of mild pisto. Very flavorful and no frying involved.

Ingredients

How many are you cooking for?

Original recipe for 2 servings

350 g whitefish fillet
1 red bell pepper
1 green bell pepper
1 zucchini
1 onion
200 g homemade canned tomatoes
2 tbsp extra virgin olive oil
salt

Step by step

Follow the timeline: technique icon, time and temperature when relevant.

Step 1 Pan 20 min

Sauté the mild pisto with all vegetables for 20 minutes. Work at medium heat and taste the saltiness at the end.
Step 2 Cook 10 min

Place the whitefish on top and cook covered for 10 minutes.
Step 3 Serve

Serve garnished with parsley. Watch the timing: the right point makes the difference.

Storage

Store in the fridge in a sealed container for up to 3 days. Reheat gently on the stove or microwave 1–2 min. Freeze only if the recipe allows.

Chef tips

Mise en place: chop and weigh before cooking so you don't run over time.
Taste for salt at the end; broths and canned foods already add sodium.
For meal prep, keep dressings separate until serving.

Allergens

Fish

Diet

Not vegetarian (contains animal products)

Variations

Substitutions for a vegan version

Instead of: animal protein from recipe

Use: tempeh, smoked tofu or cooked legumes in the same quantity

Why: Animal protein provides amino acids and umami; tempeh or legumes cover protein and satiety.

Tip: Marinate the tempeh for 10 minutes with soy sauce and garlic before sautéing for a more intense flavor.

Other variations

Lighter version: reduce oil to 1 tablespoon and increase vegetables in Whitefish with Mild Pisto.
Batch cook: double quantities and store in containers for up to 3 days in the refrigerator.

Quick summary

At-a-glance while you cook. Full details are in the step-by-step.

1 Sauté the mild pisto with all vegetables for 20 minutes. Work at medium heat and taste the saltiness at the end.
2 Place the whitefish on top and cook covered for 10 minutes.
3 Serve garnished with parsley. Watch the timing: the right point makes the difference.