Ingredients:

  • 1 tablespoon vegetable oil (15 ml)
  • 1 small green pepper, diced (about 2/3 cup) (approx. 100g)
  • ½ teaspoon dried oregano leaves, crushed (2.5 ml)
  • 1 (10.75 ounce/305g) can condensed tomato soup
  • ⅓ cup water (80 ml)
  • ¼ teaspoon garlic powder (1.25 ml)
  • ¼ teaspoon black pepper (1.25 ml)
  • ¼ teaspoon ground red pepper (cayenne pepper) (1.25 ml)
  • 1 pound firm white fish fillets (cod, haddock, or halibut), cut into 4 equal portions (approx. 450g)

Instructions:

  1. Heat the vegetable oil in a medium skillet over medium heat. Add the diced green pepper and crushed oregano. Cook, stirring occasionally, until the pepper is tender-crisp (about 3-5 minutes).
  2. Add the tomato soup, water, garlic powder, black pepper, and ground red pepper to the skillet. Stir well to combine. Bring the sauce to a gentle boil.
  3. Gently place the fish fillets into the simmering tomato sauce. Reduce the heat to low, cover the skillet, and cook for about 5 minutes, or until the fish flakes easily when tested with a fork.
  4. Carefully remove the fish from the skillet and serve immediately. Garnish with fresh parsley (optional).