Provençal Fish Fillets

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These fork-tender fish fillets reflect the cooking style of the Provence region of France. Dishes from the area often include olive oil, onion, garlic, tomatoes, and olives--and you'll find all of those in this 25-minute entree.

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

20 mins

Additional Time:

5 mins

Total Time:

25 mins

Servings:

Yield:

4 fillets

Nutrition Profile:

Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Low-Sodium High-Blood Pressure Soy-Free Heart-Healthy Egg-Free Gluten-Free Low-Calorie

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Ingredients

4 (4 ounce) fresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, 1/2 to 1 inch thick
1 tablespoon olive oil
1 medium onion, thinly sliced
2 cloves garlic, minced
1 (14.5 ounce) can whole tomatoes, drained and chopped
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried, crushed
8 oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved
1 teaspoon capers, drained
4 sprigs Fresh thyme sprigs

Directions

Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Set aside.
For sauce: heat oil in a small saucepan over medium heat. Add onion and garlic; cook for about 5 minutes or until tender, stirring occasionally. Add tomatoes, thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for about 10 minutes or until most of the liquid has evaporated.
Meanwhile, preheat broiler. Measure thickness of the fish. Place the fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges. Broil 3 to 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until the fish flakes easily when tested with a fork, turning the fish once if the fillets are 1 inch thick. Serve with the sauce and if desired, garnish with fresh thyme sprigs.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

161	Calories
5g	Fat
7g	Carbs
21g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 serving
Calories 161
% Daily Value *
Total Carbohydrate 7g	3%
Dietary Fiber 2g	6%
Total Sugars 4g
Protein 21g	43%
Total Fat 5g	7%
Saturated Fat 1g	4%
Cholesterol 48mg	16%
Vitamin A 217IU	4%
Vitamin C 13mg	14%
Folate 20mcg	5%
Sodium 292mg	13%
Calcium 67mg	5%
Iron 2mg	11%
Magnesium 51mg	12%
Potassium 700mg	15%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Provençal Fish Fillets

Ingredients

Directions

Nutrition Facts (per serving)

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