Poisson à la Provençale

Poisson à la Provençale is a vibrant and aromatic seafood dish that beautifully showcases the flavors of the Mediterranean with fresh herbs and vegetables. This dairy-free recipe highlights tender fish simmered in a rich tomato and olive sauce, making it a delightful and healthy option for seafood lovers.

Ingredients

• White fish fillets (e.g., cod or snapper) - 300 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Red bell pepper - 1, diced
• Zucchini - 1, sliced
• Cherry tomatoes - 150 grams, halved
• Black olives - 50 grams, pitted and sliced
• Fresh basil - 10 grams, chopped
• Fresh thyme - 5 grams, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon

Steps

1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and sauté for about 1 minute until fragrant.
3. Stir in the diced red bell pepper and sliced zucchini, cooking for about 5 minutes until they begin to soften.
4. Add the halved cherry tomatoes and sliced black olives, cooking for an additional 5 minutes.
5. Season the vegetable mixture with salt, pepper, basil, and thyme.
6. Place the fish fillets on top of the vegetable mixture, cover the skillet, and let it simmer for about 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Drizzle with lemon juice before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 500 mg
• Cholesterol: 75 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.4 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• Packed with vitamins and antioxidants from fresh vegetables and herbs.

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