Dinner
Provençal Fish Fillets
Juicy white fish fillets soak up a fragrant sauce of sweet onions, garlic, tomatoes, thyme, briny olives, and capers. Each bite delivers tender flakes bathed in bright, savory Mediterranean flavor.
- Total
- 41 min
- Prep
- 20 min
- Cook
- 21 min
- Serves
- 4
Nutrition per Serving
- Calories
- 161
- Protein
- 21g
- Carbs
- 7g
- Fat
- 5g
- Fiber
- 2g
- Sugar
- 4g
- Sodium
- 292mg
Ingredients
- 4 (4 ounce) fresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, 1/2 to 1 inch thick
- 1 tbsp olive oil
- 1 medium onion, thinly sliced
- 2 clove garlic, minced
- 1 (14.5 ounce) can whole tomatoes, drained and chopped
- 2 tsp chopped fresh thyme or 1/2 teaspoon dried, crushed
- 8 oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved
- 1 tsp capers, drained
- 4 sprigs Fresh thyme sprigs
Instructions
- Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Set aside.
- For sauce: heat oil in a small saucepan over medium heat. Add onion and garlic; cook for about 5 minutes or until tender, stirring occasionally. Add tomatoes, thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for about 10 minutes or until most of the liquid has evaporated.
- Meanwhile, preheat broiler. Measure thickness of the fish. Place the fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges. Broil 3 to 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until the fish flakes easily when tested with a fork, turning the fish once if the fillets are 1 inch thick. Serve with the sauce and if desired, garnish with fresh thyme sprigs.