Fish Fillets à la Provençale

Fish Fillets à la Provençale

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

2 servings
Preparation 5 min / Cooking 10 min
370 calories per serving 
Recipe Nutrition Info Reviews (0) My Notes

Ingredients

2 tilapia fillets, or turbot fillets   360 g
3 sun-dried tomatoes (oil packed), finely chopped   1 1/2 tbsp
1/2 shallots, finely chopped   20 g
2 tbsp pesto sauce   30 mL
4 tsp mayonnaise   20 mL
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.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

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Claims

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

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Nutrition Facts Table

Nutrition Facts

per 1 serving (180g)

Amount

% DV*

* DV = Daily Value

Calories

370

Fat

23 g

36 %

Saturated 4.5 g
+ Trans 0 g

22 %

Cholesterol

85 mg

Sodium

270 mg

11 %

Carbohydrate

4 g

1 %

Fibre

1 g

3 %

Sugars

0 g

Protein

39 g

Vitamin A

4 %

Vitamin C

15 %

Calcium

6 %

Iron

10 %

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This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Source of Omega-3 | Bake | French

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