Easy Provencal Fish Recipe

By Peggy Trowbridge Filippone

Updated 03/02/18

Grilled Halibut in Skillet with Olives, Capers and Tomatoes
Envision / Getty Images
Ratings (9)
  • Total: 30 mins
  • Prep: 10 mins
  • Cook: 20 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
183 Calories
6g Fat
24g Carbs
12g Protein
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Nutrition Facts
Servings: 4 servings
Amount per serving
Calories 183
% Daily Value*
Total Fat 6g 7%
Saturated Fat 1g 4%
Cholesterol 20mg 7%
Sodium 270mg 12%
Total Carbohydrate 24g 9%
Dietary Fiber 4g 14%
Protein 12g
Calcium 108mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This easy Provencal-style cod recipe can be on the table within 30 minutes. Bell peppers, olives, and tomatoes give a burst of flavor to otherwise bland codfish.

Note that red and yellow bell peppers (sweet capsicums) were used. Any combination of red, yellow, and/or green bell peppers works just fine and makes a colorful presentation. Any firm white fish (such as halibut, grouper, or shark) may be substituted for the cod. This recipe is easily halved for an intimate dinner.

Ingredients

  • 1 red, yellow, or green bell pepper (sweet capsicum), cored, seeded, and sliced into 1/2-inch strips
  • 1 medium sweet onion, halved and sliced into 1/2-inch strips
  • 10 whole cloves of garlic, peeled
  • 1 Tablespoon extra-virgin olive oil
  • 2 cups canned crushed tomatoes
  • 12 kalamata olives
  • 1/2 teaspoon Caribbean seasoning blend or lemon pepper
  • 4 (about 5 ounces each) cod filets (see Notes)
  • Kosher salt and black pepper to taste, optional

Steps to Make It

  1. Over medium-low heat, saute bell peppers, onions, and whole garlic cloves in olive oil until vegetables are limp.

  2. Add crushed tomatoes, olives, and seasoning or lemon pepper. Continue cooking until garlic cloves are easily pierced with a fork. Add a bit of water if the mixture becomes too dry.

  3. Raise heat to medium. Add ​filets to the mixture. Saute until cod is cooked through and flakes easily with a fork. Season to taste with salt and pepper, if desired.

  4. Serve cod filets with the Provencal sauce over the top.

Note: Any firm white fish may be substituted for the cod, such as halibut, grouper, or shark.