Easy Provencal Fish

Grilled Halibut in Skillet with Olives, Capers and Tomatoes

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  • 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.)

Provencal cuisine is simple, highlighting the seasonal ingredients found in this region of southern France. The dishes are not fussy but instead focus on bringing out the best flavors of the local produce and fish, such as tomatoes, peppers, olives, and cod, the most popular fish in France. This philosophy not only makes for a delicious dish but also one that is quick and easy to make.

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 mild codfish. Any combination of red, yellow, and/or green bell peppers works just fine and makes a colorful presentation. You can also substitute other firm white fish, such as halibut, grouper, or shark, for the cod. This recipe is easily halved for an intimate dinner.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 red, yellow, or green bell pepper (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)
  • 2 cups canned crushed tomatoes
  • 12 kalamata or nicoise olives
  • 1/2 teaspoon Caribbean seasoning blend or lemon pepper
  • 4 cod fillets (about 5 ounces each)
  • Kosher salt and black pepper to taste

Steps to Make It

  1. In a saute pan over medium-low heat, heat oil; add bell peppers, onions, and whole garlic cloves and cook until the vegetables are limp.

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

  3. Raise the heat to medium. Add the fish ​filets to the pan. 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.

Herbes de Provence

To give this recipe an even more authentic Provencal taste, you can substitute herbes de Provence for the seasoning. This French dried herb mixture can contain any number of dried herbs, from basil, fennel, thyme, marjoram, tarragon, and lavender. It is easy to make your own blend, especially when you have several dried herbs on hand. Once made, you can store the herbes de Provence in an air-tight container along with the rest of your herbs and seasonings.

With herbes de Provence, you can make a wide variety of French-inspired dishes, including Provencal tomato rice soup, halibut Provencal and even a white wine vinaigrette. Simply use in place of individual herbs called for in the recipes.