Oven Baked Fish with a Provencal Sauce
Provencal Sauce is a fragrant tomato sauce from south-east France that is delicious served with delicate baked fish fillets, beans and roasted new potatoes.
Nutrition Per Portion
- Calories
508
- Carbs
46.1g
- Fat
18.4g
- Fibre
13.8g
- Protein
37.6g
- Sugar
16.6g
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Nile Perch
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New Potatoes
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Green Beans
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Black Olives
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Fresh Parsley
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Chopped Tomatoes
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Tomato Paste
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Chicken Stock
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Red Onion
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Garlic
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Olive Oil
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Roasted Red Capsicum
|
Nile Perch |
New Potatoes |
Green Beans |
Black Olives |
Fresh Parsley |
Chopped Tomatoes |
|
Tomato Paste |
Chicken Stock |
Red Onion |
Garlic |
Olive Oil |
Roasted Red Capsicum |
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0.0 min
Preheat the oven to 200°C.
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0.5 min
Boil some water for the chicken stock add the stock stir until dissolved. Each stock cube makes 500ml of stock.
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1.0 min
Coarsely chop the roasted red capsicum.
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2.5 min
Add the potatoes to a saucepan, cover with water and bring to the boil. Cook until tender.
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3.5 min
Slice the red onion and crush the garlic.
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5.5 min
Chop the parsley and slice the olives into halves.
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7.0 min
Season the fish with salt and pepper on both sides.
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8.0 min
Place the fish on a lightly greased baking tray, cover with aluminium foil. Place in the oven.
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9.0 min
Heat oil in a saucepan over high heat.
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10.0 min
Add the garlic and onion, and cook until the onions soften.
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11.5 min
Place greens beans in a pan and cover with water and bring to boil.
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13.5 min
Add the chicken stock, tomato paste and chopped tomatoes to the onion and garlic, continue to cook.
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14.5 min
Stir the capsicum and olives through the sauce.
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15.5 min
Once the green beans have started to boil, reduce heat and simmer until tender.
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16.0 min
Season the sauce with salt and pepper to taste.
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17.0 min
Remove the fish from the oven, uncover and pour the provencal sauce over the fish. Return to the oven to continue to bake until the fish is firm and cooked through.
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18.0 min
Drain the beans and distribute among serving plates.
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19.0 min
Drain the potato, slice and arrange alongside the beans on the serving plates.
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21.0 min
Distribute the fish and provencal sauce among serving plates and serve garnished with remaining parsley.
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Ingredients
Nile Perch
New Potatoes
sliced
Green Beans
Black Olives
chopped
Fresh Parsley
Chopped Tomatoes
Tomato Paste
Chicken Stock
combine each stock cube with 450-500ml of boiling water. Stir until dissolved. 30ml per person
Red Onion
cut into wedges
Garlic
crushed
Olive Oil
1/2 tablespoon per person
Roasted Red Capsicum
chopped
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Reviews (3)
Sandra Annon Verified
This was very tasty. As my husband does not like olives I only added them to my dish when serving up. We would have loved a little bit more fish though.
Aleya Al Hammadi
It was easy to follow
Shannon terrana
One of my faves! Simple and full of flavour.