Fish Fillets à la Provençale

133 Reviews
96% would make this recipe again

Fish fillets with "pesto" and sun-dried tomatoes: Provence's flavour on your plate.

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Preparation : 5 min Cooking : 10 min
370 calories/serving

Ingredients

2 tilapia fillets, or turbot fillets 360 g
3 sun-dried tomatoes (oil packed), finely chopped 12 g
1/2 shallots, finely chopped 20 g
2 tbsp pesto sauce 26 g
4 tsp mayonnaise 18 g
1 tbsp olive oil 15 mL

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 190ºC/375ºF.
  2. Finely chop the sun-dried tomatoes and the shallot. Transfer to a small bowl then add the mayonnaise and pesto. Mix thoroughly.
  3. Since each fish fillet is uneven in thickness, here is the trick to ensure uniform cooking: cut each fillet into 2 pieces lengthwise, then put each piece separately on a lightly-oiled baking sheet and brush them lightly with oil. Cover with the sauce. Do not add salt – the sauce is already fairly salty.
  4. Place in the lower third of the oven and cook for about 10 min (5-6 min per cm of thickness) until the top(s) have changed colour. Since the cooking time depends on the thickness of the fillets and the actual temperature of your oven, it is important to check with a fork to see if they are cooked through. The thinner pieces will be done before the thicker ones: pull them out when ready, then cover and keep warm while waiting for the remaining ones to be done.
  5. Serve on the warmed plates.

Nutrition Facts Table

per 1 serving (180 g)

Amount

% Daily Value

Calories

370

Fat

23 g

36 %

Saturated 4.3 g
+ Trans 0 g

22 %

Cholesterol

90 mg

Sodium

270 mg

11 %

Carbohydrate

4 g

1 %

Fibre

1 g

3 %

Sugars

0 g

Net Carbs

3 g

Protein

39 g

Vitamin A

4 %

Vitamin C

13 %

Calcium

6 %

Iron

11 %
More info

Claims

This recipe is :
Free  :
Sugar
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B12
Good source of  :
Magnesium, Vitamin B6, Vitamin E
Source of  :
Calcium, Copper, Folacin, Iron, Manganese, Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Vitamin K, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 4 ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

133 Reviews (122 with rating only) 96% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

quick, easy to make and the whole family loves it!

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

Subbed some parsley/garlic/olive oil instead of the pesto and straight olive oil. It made them a little much oily, but still very tasty!

Useful 0
Anonyme
october 20, 2021 | I would make this recipe again

I loved this recipe, fast and so delicious I practically inhaled it, will definitely make it again and for company.

Useful 0

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