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Provencal Fish with Vegetables Recipe

Looking for an easy Provencal fish with vegetables recipe? Learn how to make Provencal fish with vegetables using healthy ingredients.


Submitted by free2grow

Makes 2 servings



This delicate fish dish, flavored with herbs, chopped black olives and white wine encapsulates the flavors of the Provence region of France. Based on http://www.mediterrasian.com/delicious_recipes_prov_fish.htm

Recipe Ingredients for Provencal fish with vegetables

2 tablespoons white wine
1 clove garlic
6 black olives
1 tablespoon finely chopped fresh flat-leaf parsley
1/2 teaspoon Dijon mustard
1/2 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
360 g cod
16 green beans
10 cherry tomatoes
1 onion

Recipe Directions for Provencal fish with vegetables

PREHEAT the oven to 225C /440F. MIX together the white wine, garlic, olives, parsley, mustard, salt and pepper until well combined. PLACE half the green beans and cherry tomatoes in the center of each piece of foil. PLACE a fish fillet on top of each bed of vegetables. SPOON half the wine mixture over each fillet and arrange the red onion rings on top. FOLD the foil over the fish and vegetables and seal the foil parcels tightly. PLACE the parcels on a baking tray and cook in a preheated oven for 16 minutes. REMOVE parcels from the oven and open (be careful, the steam is very hot). TRANSFER the fish and vegetables from the foil packets to serving plates and drizzle with the cooking juices. SERVE with a few steamed or boiled potatoes sprinkled with freshly cracked pepper and sea salt.
Categories

Fish, Main Dish, FrenchGerman, Bake

Nutrition Facts
Serving Size 1324.1g
Amount Per Serving
Calories
490
Calories from Fat
44
% Daily Value*
Total Fat
4.9g
8%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
99mg
33%
Sodium
799mg
33%
Potassium
2934mg
84%
Total Carbohydrates
62.7g
21%
Dietary Fiber
23.9g
96%
Sugars
24.8g
Protein
55.5g
Vitamin A 169% Vitamin C 265%
Calcium 28% Iron 44%
* 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
95% confidence
A-
  Good points
  • Low in saturated fat
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
  • Contains alcohol
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