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Oven Baked Fish with a Provencal Sauce

  • Seafood
  • Low Calorie
  • Meat
  • French

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

  • 0.0 min

    Preheat the oven to 200°C.

  • 0.5 min

    Boil some water for the chicken stock add the stock stir until dissolved. Each stock cube makes 500ml of stock.

  • 1.0 min

    Coarsely chop the roasted red capsicum.

  • 2.5 min

    Add the potatoes to a saucepan, cover with water and bring to the boil. Cook until tender.

  • 3.5 min

    Slice the red onion and crush the garlic.

  • 5.5 min

    Chop the parsley and slice the olives into halves.

  • 7.0 min

    Season the fish with salt and pepper on both sides.

  • 8.0 min

    Place the fish on a lightly greased baking tray, cover with aluminium foil. Place in the oven.

  • 9.0 min

    Heat oil in a saucepan over high heat.

  • 10.0 min

    Add the garlic and onion, and cook until the onions soften.

  • 11.5 min

    Place greens beans in a pan and cover with water and bring to boil.

  • 13.5 min

    Add the chicken stock, tomato paste and chopped tomatoes to the onion and garlic, continue to cook.

  • 14.5 min

    Stir the capsicum and olives through the sauce.

  • 15.5 min

    Once the green beans have started to boil, reduce heat and simmer until tender.

  • 16.0 min

    Season the sauce with salt and pepper to taste.

  • 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.

  • 18.0 min

    Drain the beans and distribute among serving plates.

  • 19.0 min

    Drain the potato, slice and arrange alongside the beans on the serving plates.

  • 21.0 min

    Distribute the fish and provencal sauce among serving plates and serve garnished with remaining parsley.

  • 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)

Verified

4 out of 5 stars
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Ease of cooking

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.

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5 out of 5 stars
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It was easy to follow

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5 out of 5 stars
Taste
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Ease of cooking

One of my faves! Simple and full of flavour.

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