Baked Fish Provencal

 Baked Fish Provencal


  • 4 x 180g skinless blue eye trevalla fillets
  • Woolworths Select olive oil spray
  • ¼ cup Woolworths free from gluten breadcrumbs lemon and herb
  • potato spud lite prepack , 1.5kg
  • 400g can Woolworths Select whole peeled tomatoes
  • 2 tbs Woolworths Select Australian extra virgin olive oil
  • 1 large red onion, thinly sliced into rounds
  • 1 garlic clove, thinly sliced
  • ½ cup dry white wine
  • 2 roasted red capsicums, sliced, from the deli counter
  • 8 pitted Woolworths Select Kalamata olives, quartered lengthways
  • 2 tbs baby capers
  • ½ cup coarsely chopped fresh continental parsley
  • woolworths leafy mix , 200g
4  Serves
15 Mins Prep
15 Mins Cook


1. Preheat the oven to 220°c fan-forced. Place fish on a baking paper-lined oven tray. Spray with oil, sprinkle over crumbs and press to coat. Spray with oil. Bake for 10-15 minutes until just cooked through.
2. Turn the stove on high and bring water to boiling. Reduce heat to medium low or low. Cover the pan with a lid. Cook the potatoes in gently boiling water until tender, about 15 minutes for cubed potatoes and new potatoes and 20 to 25 minutes for quartered potatoes.
3. Meanwhile, for sauce, drain tomatoes through a sieve placed over a bowl, discard liquid. Coarsely chop the tomatoes.
4. Heat oil in a large sauté pan over medium heat. Add onion and cook, stirring, for 5-8 minutes or until very soft. Add garlic and stir for a few seconds. Add tomatoes and wine; and simmer for 5 minutes. Add capsicum, olives, capers and parsley. Season to taste.
5. Place fish on plates, top with potatoes, tomato sauce, and salad to serve.
1. Swap blue eye trevalla for other white fish fillets such as ling in this recipe.
2. Add ½ tsp tabasco sauce or ¼ tsp dried chilli flakes with the tomatoes for a spicy sauce.

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