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.

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Set aside.

  • 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.

  • 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 1/2-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 Facts

1 serving
161 calories; protein 21.4g; carbohydrates 7.2g; dietary fiber 1.6g; sugars 3.5g; fat 5.2g; saturated fat 0.8g; cholesterol 48.3mg; vitamin a iu 216.9IU; vitamin c 12.7mg; folate 20.3mcg; calcium 66.8mg; iron 1.9mg; magnesium 51.2mg; potassium 699.8mg; sodium 291.7mg.

3 lean protein, 1 fat, 1 vegetable