White Fish Provencal
Transport your taste buds to the sun-drenched coasts of southern France with this elegant White Fish Provençal recipe. Featuring tender, flaky white fish fillets (such as cod, haddock, or halibut), this dish is simmered in a vibrant, Mediterranean-inspired sauce bursting with flavors from tangy tomatoes, briny kalamata olives, and zesty capers. A splash of dry white wine, fresh thyme, lemon juice, and aromatic garlic elevate the dish, creating the perfect balance of savory and refreshing. Baked to perfection in a single oven-proof skillet, this recipe is as easy as it is impressive, making it an ideal choice for weeknight dinners or special occasions. Serve it with crusty bread, rice, or your favorite vegetables to savor every last drop of the flavorful Provençal sauce. This Mediterranean masterpiece is sure to become a new favorite for anyone seeking a healthy, low-carb, and utterly delicious seafood dish.
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Recipe Information
Ingredients
- 4 pieces (6-8 oz each) white fish fillets (such as cod, haddock, or halibut)
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 14 oz canned diced tomatoes, drained
- 1 cup kalamata olives, pitted and halved
- 0.5 cup dry white wine
- 1 teaspoon fresh thyme leaves
- 2 tablespoons fresh parsley, chopped (optional for garnish)
- 1 tablespoon capers, rinsed and drained
- 1 whole lemon (zested and juiced)
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
Instructions
Preheat your oven to 375°F (190°C).
Pat the white fish fillets dry with paper towels and season both sides with 1/2 teaspoon of salt and 1/4 teaspoon of ground black pepper.
Heat 1 tablespoon of olive oil in an oven-proof skillet over medium heat. Once the oil is shimmering, add the fish fillets and sear for 2-3 minutes per side, until golden brown. Remove the fillets from the skillet and set aside on a plate.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the chopped onion and sauté for 5-6 minutes until softened and translucent.
Add the minced garlic to the skillet and cook for another 30 seconds until fragrant.
Stir in the canned diced tomatoes, kalamata olives, capers, white wine, thyme leaves, lemon zest, and lemon juice. Bring the mixture to a simmer and let it cook for 5 minutes, allowing the flavors to meld. Season with the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
Nestle the seared fish fillets into the tomato mixture in the skillet. Spoon some of the sauce over the fish to ensure they are coated.
Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the skillet from the oven and let it rest for 2-3 minutes. Garnish with freshly chopped parsley, if desired.
Serve the White Fish Provençal warm, paired with crusty bread, rice, or a side of steamed vegetables to soak up the flavorful sauce.
Nutrition Facts
Calories |
1674 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.3 g | 117% | |
| Saturated Fat | 13.6 g | 68% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 6878 mg | 299% | |
| Total Carbohydrate | 57.7 g | 21% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 20.2 g | ||
| Protein | 146.1 g | 292% | |
| Vitamin D | 34.0 mcg | 170% | |
| Calcium | 454 mg | 35% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 3454 mg | 73% | |
*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.
