Fish Provencale

Elevate your dinner table with the vibrant flavors of Fish Provençale, a Mediterranean-inspired dish that brings together tender white fish fillets and a fragrant, tomato-based sauce. This recipe highlights the perfect harmony of juicy cherry tomatoes, briny black olives, tangy capers, and a splash of white wine, all infused with the earthy warmth of oregano and thyme. Gently seared fish is simmered in this robust sauce, ensuring every bite is infused with vibrant Provençal flavors. Ready in just 35 minutes, this one-pan wonder is as effortless as it is elegant. Serve it with crusty bread, fluffy rice, or roasted potatoes, and garnish with fresh parsley and a squeeze of lemon for a restaurant-quality meal that’s sure to impress. Perfect for weeknight dinners or special occasions, this Fish Provençale recipe is your gateway to the sunny shores of the French Riviera.

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, halibut, or snapper)
• 3 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1.5 cups cherry tomatoes, halved
• 0.5 cup white wine
• 0.5 cup vegetable or fish stock
• 0.25 cup black olives, pitted and sliced
• 2 tablespoons capers, drained
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 2 tablespoons fresh parsley, chopped
• 1 lemon lemon, sliced into wedges (optional for serving)
• 0 to taste salt
• 0 to taste black pepper

Directions

Step 1

Pat the fish fillets dry with paper towels and season both sides generously with salt and black pepper. Set aside.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Once hot, add the fish fillets and sear for 2-3 minutes on each side, or until golden. Remove from the skillet and set aside on a plate. (The fish will finish cooking later in the sauce.)

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened.

Step 4

Add the minced garlic and cook for another 1 minute, until fragrant.

Step 5

Stir in the halved cherry tomatoes and cook for 5 minutes, letting them soften and release their juices.

Step 6

Pour in the white wine and let it simmer for 2 minutes, allowing the alcohol to evaporate. Then, add the vegetable or fish stock.

Step 7

Stir in the black olives, capers, dried oregano, and dried thyme. Simmer the sauce gently for 5 minutes, allowing the flavors to meld.

Step 8

Return the seared fish fillets to the skillet, nestling them into the sauce. Spoon some of the sauce over the fish and let them cook for 5-7 minutes, or until the fish is opaque and flakes easily with a fork.

Step 9

Taste the sauce and adjust the seasoning with salt and black pepper, if necessary.

Step 10

Garnish with freshly chopped parsley and serve immediately with lemon wedges on the side, if desired. This dish pairs well with crusty bread, rice, or roasted potatoes.

Nutrition Facts

Serving size	782.7 grams (782.7g)

Amount per serving	% Daily Value*
Calories	716

Total Fat 53.10g	68%
Saturated Fat 8.60g	43%
Polyunsaturated Fat 4.00g
Cholesterol 0mg	0%
Sodium 3665mg	159%
Total Carbohydrate 40.50g	15%
Dietary Fiber 11.60g	41%
Total Sugars 15.60g
Protein 6.60g	13%

Vitamin D 0IU	0%
Calcium 216mg	17%
Iron 5mg	29%
Potassium 1179mg	25%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 71.7%

Protein: 4.0%

Carbs: 24.3%