Cast Iron Seared White Fish with Sautéed Peppers & Herbs (Fresh, Fast & Full of Flavor)
When you need a dinner that feels bright, colorful, and full of life, but still easy enough to pull off on a busy weeknight, this cast iron white fish with sautéed peppers is the definition of a hero meal. The fish turns golden and flaky in minutes, the bell peppers soften into sweet, silky ribbons, and everything gets kissed with garlic, lemon, and fresh herbs for that “wow, this tastes like real cooking” moment.
It’s vibrant. It’s healthy. It’s unfussy.
And most importantly?
It looks like it came off the menu of a breezy coastal bistro.
This dish does it all in one cast iron skillet, which means less cleanup and more time to actually enjoy your dinner (or go back for seconds — no judgment here).
Ingredients
For the Fish
4 white fish fillets (cod, halibut, pollock, or tilapia)
1 tbsp olive oil
1 tbsp butter
1 tsp garlic powder
1 tsp onion powder
1 tsp Italian seasoning
½ tsp salt
½ tsp black pepper
½ lemon, for finishing
For the Sautéed Peppers
1 yellow bell pepper, thinly sliced
1 orange bell pepper, thinly sliced
1 green bell pepper, thinly sliced
½ small onion, thinly sliced
2 cloves garlic, minced
2 tbsp olive oil
Salt & pepper to taste
Toppings
Fresh chopped parsley
Extra lemon wedges
How to Make It
1️⃣ Season the Fish
Pat the fish dry, this is the secret to a good sear.
Season both sides with garlic powder, onion powder, Italian seasoning, salt, and pepper.
2️⃣ Sear in Cast Iron
Heat olive oil and butter in your cast iron skillet over medium-high heat.
Add the fish fillets and sear 3–4 minutes per side, until golden and flaky.
Remove the fish gently and set aside.
3️⃣ Build the Pepper Base
Using the same skillet, add more olive oil if needed.
Sauté the sliced peppers and onions for 6–8 minutes until softened and caramelized around the edges.
Add garlic and cook 30 seconds more.
Season with salt and pepper.
4️⃣ Bring It All Together
Nestle the fish back on top of the peppers.
Squeeze fresh lemon juice over everything.
Let it warm together for 1–2 minutes so flavors blend.
5️⃣ Serve & Enjoy
Top with chopped parsley.
Serve hot, straight from the skillet, it’s rustic, colorful, and perfect.
Great Serving Ideas
Over cilantro-lime rice
With roasted potatoes
Inside warm tortillas for fish fajitas
With couscous or quinoa
With a crisp green salad on the side
Storage
Fridge: 2–3 days
Reheat: gently in a skillet with a splash of broth
Note: white fish is delicate, reheat low and slow