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Fish Fillets à la Provençale
Fish fillets with "pesto" and sun-dried tomatoes: Provence's flavour on your plate.
Ingredients
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2 |
tilapia fillets, or turbot fillets |
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360 g |
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3 |
sun-dried tomatoes (oil packed), finely chopped |
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1 1/2 tbsp |
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1/2 |
shallots, finely chopped |
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20 g |
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2 tbsp |
pesto sauce |
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30 mL |
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4 tsp |
mayonnaise |
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20 mL |
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1 tbsp |
olive oil |
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15 mL |
Before you start
Keep the serving plates warm on the stove while you're preparing the dish.
Method
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Preheat the oven to 190ºC/375ºF.
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Finely chop the sun-dried tomatoes and the shallot. Transfer to a small bowl then add the mayonnaise and pesto. Mix thoroughly.
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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.
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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.
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Serve on the warmed plates.
Claims
- Free :
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Sugar
- Source of :
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Calcium, Copper, Folacin, Iron, Manganese, Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Vitamin K, Zinc
- Good source of :
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Magnesium, Vitamin B6, Vitamin E
- Excellent source of :
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Niacin, Phosphorus, Potassium, Selenium, Vitamin B12
More info
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Nutrition Facts Table
Nutrition Facts
per 1 serving (180g)
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Amount
% DV*
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* DV = Daily Value
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Calories
370
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Fat
23 g
36 %
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Saturated 4.5 g + Trans 0 g
22 %
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Cholesterol
85 mg
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Sodium
270 mg
11 %
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Carbohydrate
4 g
1 %
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Fibre
1 g
3 %
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Sugars
0 g
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Protein
39 g
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Vitamin A
4 %
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Vitamin C
15 %
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Calcium
6 %
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Iron
10 %
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More info
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