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Fish Stuffed Peppers with Orzo















Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


8 large green chili peppers
4 large sweet bell peppers
1 pound rockfish
1 tablespoon garlic
½ teaspoon salt
1 tablespoon lemon juice
½ teaspoon coriander seeds
½ cup basil
2 ounces orzo pasta
3 each garlic cloves
1 ½ cups tomatoes
2 tablespoons olive oil, extra-virgin


Rinse the fish, pat dry and cut into pieces to fit comfortably inside each pepper.

Combine minced garlic and salt in a medium bowl and mash to a paste with the back of a spoon.

Add the lemon juice, coriander, pepper and 1 tablespoon olive oil and stir to combine.

Bruise 3 or 4 of the basil leaves and add them to the marinade.

Add the fish pieces, toss gently to coat evenly, and marinate for 1 to 2 hours.

Cook the pasta until just done, drain, and rinse with cold water.

Warm the peppers (loosely covered to prevent drying) and serving plates in a low oven.

Heat 2 skillets over medium-high heat, 1 for the fish (nonstick if possible) and 1 for the sauce.

Remove the fish from its marinade and add it to the dry skillet.

Add the remaining 2 tablespoons olive oil to the other skillet, add the sliced garlic and cook until it begins to color.

Immediately add the tomatoes and pasta and toss to coat evenly.

Add the basil leaves, remove from the heat, and season to taste.

Spread the contents evenly on the plates and lay the peppers on top.

As the fish pieces are done, tuck them inside the the peppers.

Drizzle or brush the tops of the peppers with the extra-virgin oil and serve.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 87g (3.1 oz)
Amount per Serving
Calories 14048% of calories from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1403mg 58%
Total Carbohydrate 6g 6%
Dietary Fiber 6g 23%
Sugars g
Protein 6g
Vitamin A 18% Vitamin C 180%
Calcium 12% Iron 23%
* based on a 2,000 calorie diet How is this calculated?


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