Recipe of the Week: Baked Provencale Fish

By • May 13, 2018 • Recipes

From your kitchen to the French Riviera in just 35 minutes, no passport required! Find the
ingredients for this colourful dish in Low-carb Boxes for the week of 26 May 2018.

Hello Chef's Recipe of the Week: Baked Provencale Fish

Provençale Baked Fish with Steamed Broccoli

Serves 4
Cooking time 35 min

Ingredients

800 g sea bass or nile perch fillets
2 tsp salt
1 tsp black pepper
2 onions
4 garlic cloves
2 Tbsp olive oil
500g cherry tomatoes
200ml water
1 chicken stock cube
20g butter
½ bunch fresh parsley, chopped
1 lemon
2 large broccoli

Method

  1. Lightly grease an oven casserole or line it with baking paper. Lay the fish fillets in the
    casserole dish and season with salt and pepper.
  2. Peel and mince the onion and garlic. Heat the olive oil in a pan over medium high heat. Sauté the onions
    for 5 minutes. Add the garlic, and sauté 1-2 minutes more.
  3. Add the cherry tomatoes, water, and the chicken stock cube. Simmer, uncovered, for 15 minutes
    until the tomatoes have broken down and released their juices, and the excess liquid has
    evaporated. Stir in the butter and the chopped parsley.
  4. Pour the mixture over the fish fillets. Bake in 200°C / 395°F for 15-20 minutes until the fish
    is cooked through.
  5. While the fish bakes, separate the broccoli into florets, and steam or boil them until crisp-tender (about 6-7
    minutes).
  6. Serve the fish and the broccoli with a good squeeze of lemon juice.

    Tips for little eaters: Serve with boiled rice, mashed potatoes or mashed sweet potatoes.

Per serving

Cal 447
Carb 19.3g
Prot 39g
Fat 23.9g