Fish Provencal Recipe

Looking for an easy Fish Provencal recipe? Learn how to make Fish Provencal using healthy ingredients.


Submitted by alethiam

Makes 4 servings



Fish with tomatoes, capers and olives

Recipe Ingredients for Fish Provencal

4 teaspoons olive oil
20 ounce sea bass fillets
1 small onion, diced
1/2 cup white wine
4 plum tomatoes, chopped
1/2 cup chopped pitted black olives
2 tablespoons capers
1/4 teaspoon dried crushed red pepper, optional
8 cups fresh spinach

Recipe Directions for Fish Provencal

  1. In a large nonstick skillet heat 2 teaspoons of oil over a medium-high heat. Add fish and cook until opaque in the center, about 2 1/2 minutes per side. Transfer the fish to a platter and tent with foil to keep the fish warm.

  2. Heat the remaining 2 teaspoons of oil in the same skillet; add onion and saute for 2 minutes. Add the wine and cook until reduced by half, about 2 minutes. Add the tomatoes, olives and capers and crushed red pepper, if using, and cook for 3 minutes more. Stir in the spinach and cook until it is wilted, about 3 minutes. Season with salt and pepper. Spoon the sauce over the fish and serve.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 397.5g
Amount Per Serving
Calories
310
Calories from Fat
95
% Daily Value*
Total Fat
10.5g
16%
Saturated Fat
1.9g
10%
Trans Fat
0.0g
Cholesterol
75mg
25%
Sodium
463mg
19%
Potassium
1111mg
32%
Total Carbohydrates
12.2g
4%
Dietary Fiber
3.7g
15%
Sugars
6.2g
Protein
37.2g
Vitamin A 137% Vitamin C 79%
Calcium 12% Iron 20%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in magnesium
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
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