Baked Scrod Provencale
Elevate your seafood dinner with this vibrant Baked Scrod Provençale, a Mediterranean-inspired dish bursting with fresh, aromatic flavors. Tender scrod fillets are baked to perfection, topped with a zesty mixture of sautéed cherry tomatoes, garlic, black olives, capers, and a splash of dry white wine. Fresh thyme, parsley, and a hint of lemon zest enhance every bite, creating a harmonious balance of brightness and savoriness. This quick and easy recipe, requiring just 15 minutes of prep time, is perfect for weeknight dinners yet elegant enough for entertaining. Serve it with crusty bread or a side of rice to soak up the flavorful juices, and transport your taste buds straight to the sunny coast of Provence! Keywords: Baked Scrod Provençale, Mediterranean seafood recipes, easy baked fish dishes, healthy fish dinner ideas.
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Recipe Information
Ingredients
- 4 pieces (6-8 oz each) scrod fillets
- 3 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 2 cups cherry tomatoes, halved
- 1 cup dry white wine
- 3 tablespoons fresh parsley, chopped
- 1 tablespoon fresh thyme leaves
- 1 cup black olives, pitted and sliced
- 2 tablespoons capers, drained
- 1 teaspoon lemon zest
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C). Lightly coat a baking dish with non-stick cooking spray or a thin layer of olive oil and set aside.
Pat the scrod fillets dry with paper towels and lightly season both sides with a pinch of salt and black pepper. Place the fillets in the prepared baking dish in a single layer.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute.
Add the halved cherry tomatoes to the skillet. Cook for 3-4 minutes, stirring occasionally, until the tomatoes begin to soften and release their juices.
Pour the dry white wine into the skillet and stir. Let the mixture simmer for 2-3 minutes to reduce slightly.
Remove the skillet from heat and stir in the black olives, capers, lemon zest, and fresh thyme leaves. Taste and adjust seasoning with salt and pepper if needed.
Spoon the tomato-olive mixture evenly over the scrod fillets in the baking dish.
Drizzle the remaining 1 tablespoon of olive oil over the top. Bake in the preheated oven for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.
Garnish the dish with fresh parsley just before serving. Serve hot, paired with crusty bread, rice, or a light salad for a complete meal.
Nutrition Facts
Calories |
394 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 99 mg | 33% | |
| Sodium | 899 mg | 39% | |
| Total Carbohydrate | 10.7 g | 4% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 4.7 g | ||
| Protein | 39.5 g | 79% | |
| Vitamin D | 9.9 mcg | 49% | |
| Calcium | 100 mg | 8% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 1052 mg | 22% | |
*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.
