Baked Fish Recipe Provencal

black olives

🥗Healthier: green olives

💰Cheaper: canned olives

Canned olives are often less expensive and can still provide a briny flavor.

fresh parsley

🥗Healthier: fresh basil

💰Cheaper: dried parsley

Dried parsley can be more economical and has a longer shelf life.

white fish fillets

🥗Healthier: tofu

💰Cheaper: canned tuna

Canned tuna is a cost-effective protein option.

capers

🥗Healthier: pickles

💰Cheaper: green olives

Pickles can mimic the tangy flavor of capers at a lower cost.

Preheat the oven to 220°C (428°F).

Place the fish on a lined baking tray and lightly spray the fish fillets with olive oil.

Sprinkle gluten-free breadcrumbs on each piece of fish and pat down evenly.

Bake in the preheated oven for about 10 to 15 minutes until cooked through.

While the fish is cooking, heat a pan and add olive oil.

Add chopped red onion and cook on a gentle heat until soft and caramelized.

Drain and chop the whole tomatoes, then add to the pan with the garlic and stir.

Add half a glass of white wine, bring to a boil, and simmer for about 5 minutes.

Add roasted red capsicums, kalamata olives, and baby capers to the sauce and stir.

Add roughly chopped Continental parsley and stir again.

Plate the provencal sauce on the base of the plate and place the crispy fish on top.

Add a dollop of aioli and sprinkle with parsley to garnish.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens