Post by wilderness on Feb 7, 2019 9:35:41 GMT -5
Fish Filets Provencal for One or Two-Birdy
Source: Unknown
Servings: 2
Tried--very good.
1/2 to 3/4 lb. Fish (cod, haddock, tilapia)
Kosher salt
Freshly ground pepper
1/2 red onion (or sweet white onion like vidalia) coarsely chopped
Olive oil
1/4 cup pitted black olives, coarsely chopped (you can buy pitted calamata at olive bars—they are the best)
14 oz can diced tomatoes
FOR ONE SERVING—make sauce for two and freeze half for another quick meal. Put an individual fish filet in an individual oval baking dish. Don’t use aluminum foil because the acid in the tomato reacts with the metal.
Preheat the oven to 425 degrees Fahrenheit.
Wash the fish filets and pat them dry. Sprinkle them lightly with salt and pepper.
In a large skillet over a medium flame, saute the red onion in a little olive oil. Once the onions have softened, add the olives. After a few more minutes, add the tomatoes (including the liquid). Bring the sauce to a simmer.
Place the fish filets in the bottom of a baking dish. Pour the sauce evenly over the fish and bake until the filets are flaky, about 10-20 minutes, depending on thickness.
Nutrition (per serving): 183 calories, 5.2g total fat, <1g saturated fat, 898.9mg sodium, 15.3g carbohydrates, 12.5g net carbohydrates, 2.7g fiber, 8.9g sugar, 19.5g protein.
Source: Unknown
Servings: 2
Tried--very good.
1/2 to 3/4 lb. Fish (cod, haddock, tilapia)
Kosher salt
Freshly ground pepper
1/2 red onion (or sweet white onion like vidalia) coarsely chopped
Olive oil
1/4 cup pitted black olives, coarsely chopped (you can buy pitted calamata at olive bars—they are the best)
14 oz can diced tomatoes
FOR ONE SERVING—make sauce for two and freeze half for another quick meal. Put an individual fish filet in an individual oval baking dish. Don’t use aluminum foil because the acid in the tomato reacts with the metal.
Preheat the oven to 425 degrees Fahrenheit.
Wash the fish filets and pat them dry. Sprinkle them lightly with salt and pepper.
In a large skillet over a medium flame, saute the red onion in a little olive oil. Once the onions have softened, add the olives. After a few more minutes, add the tomatoes (including the liquid). Bring the sauce to a simmer.
Place the fish filets in the bottom of a baking dish. Pour the sauce evenly over the fish and bake until the filets are flaky, about 10-20 minutes, depending on thickness.
Nutrition (per serving): 183 calories, 5.2g total fat, <1g saturated fat, 898.9mg sodium, 15.3g carbohydrates, 12.5g net carbohydrates, 2.7g fiber, 8.9g sugar, 19.5g protein.
