Fish Provençal

Add French flavor to your family’s dinner! Enjoy this classic seafood recipe that is ready in 15 minutes.

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  • prep time 15 min
  • total time 15 min
  • ingredients 6
  • servings 4
 

Ingredients

4
thin green bell pepper rings
4
slices tomato (1/2 inch thick)
4
slices red onion (1/4 inch thick)
3/4
lb tilapia fillets (1/4 to 1/2 inch thick), cut into 4 pieces
1/2
teaspoon dried basil leaves
Cooking spray

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Set oven control to broil. Line 15x10-inch pan with sides with foil; spray foil lightly with cooking spray. Place bell pepper rings in pan. Top each with tomato and onion slice.
  • 2 Place tilapia pieces next to vegetable stacks in pan. Sprinkle fish and vegetables with basil; spray lightly with cooking spray.
  • 3 Broil 4 to 6 inches from heat 5 to 8 minutes or until fish flakes easily with fork. Serve fish with vegetable stacks.
  • 1 Set oven control to broil. Line 15x10-inch pan with sides with foil; spray foil lightly with cooking spray. Place bell pepper rings in pan. Top each with tomato and onion slice.
  • 2 Place tilapia pieces next to vegetable stacks in pan. Sprinkle fish and vegetables with basil; spray lightly with cooking spray.
  • 3 Broil 4 to 6 inches from heat 5 to 8 minutes or until fish flakes easily with fork. Serve fish with vegetable stacks.

EXPERT TIPS

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Expert Tips

"I am really looking for fish recipes because I want to serve fish more often. We like tilapia, but other mild-flavored fish like cod, pike, flounder and sole works fine, too." Nancy

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
100
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
45mg
45%;
Sodium
75mg
75%;
Total Carbohydrate
5g
5%
(Dietary Fiber
1g
1%
  Sugars
3g
3%
),
Protein
17g
17%
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
15%;
Calcium
2%;
Iron
2%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
0
*Percent Daily Values are based on a 2,000 calorie diet.
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