Provencal Fish Fillets
Recipe from
Diabetic Living
These fork-tender fish fillets reflect the cooking style of the Provence region of France. Dishes from the area quite often include olive oil, onion, garlic, tomatoes, and olives.

Servings:
4 servings
Ingredients
-
4 4-ouncefresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, 1/2- to 1-inch thicksee savings

-
1 tablespoonolive oilsee savings

-
1 mediumonion, thinly slicedsee savings

-
2 clovesgarlic, mincedsee savings

-
1 14-1/2-ounce canwhole tomatoes, drained and choppedsee savings

-
2 teaspoonssnipped fresh thyme or 1/2 teaspoon dried thyme, crushedsee savings

-
8oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halvedsee savings

-
1 teaspooncapers, drainedsee savings

-
Fresh thyme sprigs (optional)see savings

Directions
1.
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside. For sauce: In a small saucepan, heat oil over medium heat. Add onion and garlic; cook about 5 minutes or until tender, stirring occasionally. Add tomatoes, the snipped or dried thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, about 10 minutes or until most of the liquid has evaporated.
2.
Meanwhile, preheat broiler. Measure thickness of fish. Place fish on the greased unheated rack of a broiler pan, tucking under any thin edges. Broil 3 to 4 inches from heat for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning fish once if fillets are 1 inch thick. Serve with sauce. If desired, garnish with fresh thyme sprigs. Makes 4 servings.
Nutrition information
Calories 161, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 48 mg, Sodium 292 mg, Carbohydrate 7 g, Fiber 2 g, Protein 21 g. Exchanges: Vegetable 1, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Related Recipe
- More Recipes Like This
- Oven-Baked Catfish
- So Good Panfried Catfish
- Sizzling Catfish
Articles
Summer Sensations: School Yourself in Fish Tacos
...Is there anything more festive than tacos for dinner? Well, yes: fish tacos for dinner... up immensely in the Baja region, where plentiful shoreline and its attendant seafood made fish tacos..., fish tacos come in a seemingly endless array of options, running the gamut from light n' healthy... read more...
...Is there anything more festive than tacos for dinner? Well, yes: fish tacos for dinner... up immensely in the Baja region, where plentiful shoreline and its attendant seafood made fish tacos..., fish tacos come in a seemingly endless array of options, running the gamut from light n' healthy... read more...
Net Benefits: 9 Top Eco-Friendly Fish and Seafood Choices
... Aquarium's Seafood Watch program have studied fish and seafood populations the world over, evaluated how...'s catch is ecologically nasty or nice -- and in the nick of time. Many fish populations have plummeted... fish, such as shark and swordfish, from the world's seas. The aquarium's guide is easy to follow... read more...
... Aquarium's Seafood Watch program have studied fish and seafood populations the world over, evaluated how...'s catch is ecologically nasty or nice -- and in the nick of time. Many fish populations have plummeted... fish, such as shark and swordfish, from the world's seas. The aquarium's guide is easy to follow... read more...

