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.


Provencal Fish Fillets

by 2  people


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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
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  • 1  tablespoon
    olive oil
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  • 1  medium
    onion, thinly sliced
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  • 2  cloves
    garlic, minced
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  • 1  14-1/2-ounce can
    whole tomatoes, drained and chopped
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  • 2  teaspoons
    snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
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  • oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved
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  • 1  teaspoon
    capers, drained
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  •  
    Fresh thyme sprigs (optional)
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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
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