Provençal Fish Fillets

Provençal Fish Fillets

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From: Diabetic Living Magazine

These fork-tender fish fillets reflect the cooking style of the Provence region of France. Dishes from the area often include olive oil, onion, garlic, tomatoes, and olives—and you'll find all of those in this 25-minute entree.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (4 ounce) fresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, ½ to 1 inch thick
  • 1 tablespoon olive oil
  • 1 medium onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 (14.5 ounce) can whole tomatoes, drained and chopped
  • 2 teaspoons chopped fresh thyme or ½ teaspoon dried, crushed
  • 8 oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved
  • 1 teaspoon capers, drained
  • Fresh thyme sprigs (optional)

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Set aside.
  2. For sauce: heat oil in a small saucepan over medium heat. Add onion and garlic; cook for about 5 minutes or until tender, stirring occasionally. Add tomatoes, thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for about 10 minutes or until most of the liquid has evaporated.
  3. Meanwhile, preheat broiler. Measure thickness of the fish. Place the fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges. Broil 3 to 4 inches from the heat for 4 to 6 minutes per ½-inch thickness of fish or until the fish flakes easily when tested with a fork, turning the fish once if the fillets are 1 inch thick. Serve with the sauce and if desired, garnish with fresh thyme sprigs.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 161 calories; 5 g fat(1 g sat); 2 g fiber; 7 g carbohydrates; 21 g protein; 20 mcg folate; 48 mg cholesterol; 4 g sugars; 217 IU vitamin A; 13 mg vitamin C; 67 mg calcium; 2 mg iron; 292 mg sodium; 700 mg potassium
  • Nutrition Bonus: Vitamin C (22% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean protein, 1 fat, 1 vegetable

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