Fish Provençal

Provence is well known for its olives and other Mediterranean foods and here these Provençal flavours are combined to create a delicious fish dish which is superbly easy to make. Make the most of any special offers on white fish – most types will be suitable.
Preparation time 5 minutes
Cooking time 20 minutes
Calories per portion 234 Kcal
Fat per portion 8g
of which saturated 1g
Serves 2
Suitable for freezing
Olive oil spray a few bursts
Onion 1 large, peeled and chopped
Garlic 2 cloves, peeled and crushed
Chopped tomatoes 400g can, drained
Olives 50g (2oz), pitted
Thyme 2 tbsp
Cod, coley or haddock steaks 2 x 150g (5oz)
1 Preheat the grill to medium. Spray a large frying pan with oil and gently fry the onion for around 5 minutes, until soft. Add the garlic, tomatoes, olives and thyme and bring to the boil. Season to taste and simmer for 10 minutes.
2 Meanwhile, grill the fish for 4 minutes on each side. Then place the fish in the frying pan and coat with the sauce. Serve immediately on individual plates with new potatoes and a rocket salad.
Cook’s tip
For really succulent fish, instead of grilling, poach in a pan of gently simmering water for around 5 minutes, turning halfway through if it is not entirely submerged.
Recipe taken from Hearty & Healthy Dairy Cookbook.

Provence is well known for its olives and other Mediterranean foods and here these Provençal flavours are combined to create a delicious fish dish which is superbly easy to make.

Fish Provencal

Fish Provencal

Make the most of any special offers on white fish – most types will be suitable.

Preparation time 5 minutes
Cooking time 20 minutes
Calories per portion 234 Kcal
Fat per portion 8g
of which saturated 1g
Serves 2
Suitable for freezing

Olive oil spray a few bursts
Onion 1 large, peeled and chopped
Garlic 2 cloves, peeled and crushed
Chopped tomatoes 400g can, drained
Olives 50g (2oz), pitted
Thyme 2 tbsp
Cod, coley or haddock steaks 2 x 150g (5oz)

1 Preheat the grill to medium. Spray a large frying pan with oil and gently fry the onion for around 5 minutes, until soft. Add the garlic, tomatoes, olives and thyme and bring to the boil. Season to taste and simmer for 10 minutes.

2 Meanwhile, grill the fish for 4 minutes on each side. Then place the fish in the frying pan and coat with the sauce. Serve immediately on individual plates with new potatoes and a rocket salad.

Cook’s tip
For really succulent fish, instead of grilling, poach in a pan of gently simmering water for around 5 minutes, turning halfway through if it is not entirely submerged.

Recipe taken from Hearty & Healthy Dairy Cookbook.

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