Fuller for Longer - Fish Provencal Recipe

Fish Provencal

  • 500 g firm fish fillets
  • 1⁄2 tablespoon olive oil
  • 1⁄2 onion finely, chopped
  • 1 clove garlic, crushed
  • 1 can diced tomatoes, drained
  • 45 g kalamata green or black olives, pitted and cut in half lengthwise
  • 1 tablespoon white wine (optional) replace with 1 tbsp tomato juice.
  • 1 tablespoon fresh (1 tsp dried) Basil Leaves
  • 1⁄2 tablespoon fresh (1/2 tsp dried) Thyme Leaves


Preheat oven to 375 degrees F. Cut fish in to serving sized pieces & place in a single layer in baking dish. Bake 12 minutes.

Meanwhile, heat oil in saucepan. Add onion and garlic and sauté 5 minutes (or until onion is softened).

Add tomatoes, olives, wine/juice, basil, garlic and thyme. Simmer, uncovered, over a medium heat 3 minutes.

Remove fish from oven. Spoon sauce over fish.

Return to oven; bake an additional 5 minutes, or until fish flakes easily with a fork.

Serve with baked sweet potato and salad or green vegetables.

(Other Meal Ideas for Weight Loss here)

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