Easy Provencal Fish

By
Peggy Trowbridge Filippone
Peggy Trowbridge Filippone
Peggy Trowbridge Filippone is a writer who develops approachable recipes for home cooks. Her recipes range from Grandma’s favorites to the latest food trends.
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Updated on 09/7/21
Easy provencal fish recipe

The Spruce / Julia Hartbeck
Prep: 10 mins
Cook: 20 mins
Total: 30 mins
Servings: 4 servings
Nutrition Facts (per serving)
278 Calories
5g Fat
23g Carbs
36g Protein
Show Full Nutrition Label Hide Full Nutrition Label
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Nutrition Facts
Servings: 4
Amount per serving
Calories 278
% Daily Value*
Total Fat 5g 7%
Saturated Fat 1g 4%
Cholesterol 78mg 26%
Sodium 547mg 24%
Total Carbohydrate 23g 8%
Dietary Fiber 4g 15%
Total Sugars 11g
Protein 36g
Vitamin C 61mg 304%
Calcium 105mg 8%
Iron 3mg 16%
Potassium 932mg 20%
*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 bell pepper, red, yellow, or green, cored, seeded, and sliced into 1/2-inch strips

  • 1 medium sweet onion, halved and sliced into 1/2-inch strips

  • 10 cloves garlic, peeled

  • 2 cups canned crushed tomatoes

  • 12 kalamata, or Nicoise olives

  • 1/2 teaspoon Caribbean seasoning blend, or lemon pepper

  • 4 (5-ounce) cod fillets

  • Kosher salt, to taste

  • Freshly ground black pepper, to taste

Steps to Make It

  1. Gather the ingredients.

    Ingredients for easy provencal fish
    The Spruce / Julia Hartbeck

  2. In a saute pan over medium-low heat, heat the oil until hot, then add bell peppers, onions, and whole garlic cloves; cook until the vegetables are tender, about 5 minutes.

    Saute beans, garlic
    The Spruce / Julia Hartbeck

  3. Add crushed tomatoes, olives, and seasoning. Continue cooking until garlic cloves are easily pierced with a fork, about 5 minutes. If mixture becomes dry, add 1 tablespoon of water at a time, as needed.

    Add crushed tomatoes and olives
    The Spruce / Julia Hartbeck

  4. Increase the heat to medium. Add the fish ​fillets to the pan, spooning the sauce over top. Saute until cod is cooked through and flakes easily with a fork, 5 to 7 minutes . Season to taste with salt and pepper.

    Raise heat to medium
    The Spruce / Julia Hartbeck

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

    Serve cod fillets
    The Spruce / Julia Hartbeck 

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.

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