JustCook logo
Plated meal

Oven Baked Fish with Provencal Sauce With Fragrant Provencal Sauce

  • Seafood
  • Low Calorie
  • Meat
  • French

Dive into the flavors of the southeast French coast with this Oven Baked Fish, perfectly complemented by a fragrant Provencal Sauce. Ideal with baked beans and roasted new potatoes.

Recipe Thumb Image

Discover recipes, tips, and more from our JustCook creator community

Nutrition Per Serving

  • Calories 508
  • Carbs 46.1g
  • Fat 18.4g
  • Fibre 13.8g
  • Protein 37.6g
  • Sugar 16.6g

Reviews

4.7
3 reviews

    Follow the recipe steps below or

  • Switch to Timeline View
  • 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.

Nile Perch
Nile Perch
150.00 Grams
New Potatoes
New Potatoes
sliced
150.00 Grams
Green Beans
Green Beans
80.00 Grams
Black Olives
Black Olives
chopped
25.00 Grams
Fresh Parsley
Fresh Parsley
2.00 Grams
Chopped Tomatoes
Chopped Tomatoes
150.00 Grams
Tomato Paste
Tomato Paste
15.00 Grams
Chicken Stock
Chicken Stock
combine each stock cube with 450-500ml of boiling water. Stir until dissolved. 30ml per person
30.00 Millilitres
Red Onion
Red Onion
cut into wedges
1.00 Whole
Garlic
Garlic
crushed
1.00 Clove
Olive Oil
Olive Oil
1/2 tablespoon per person
0.50 Tablespoons
Roasted Red Capsicum
Roasted Red Capsicum
chopped
50.00 Grams

Reviews

4.7
3 reviews

Verified

4 out of 5 stars
Taste
Portion Size
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.

Was this review helplful?

5 out of 5 stars
Taste
Portion Size
Ease of cooking

It was easy to follow

Was this review helplful?

5 out of 5 stars
Taste
Portion Size
Ease of cooking

One of my faves! Simple and full of flavour.

Was this review helplful?