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Fish Provençal

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  • 15 min prep time
  • 15 min total time
  • 6 ingredients
  • 4 servings
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Add French flavor to your family’s dinner! Enjoy this classic seafood recipe that is ready in 15 minutes.

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

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

"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

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
100
Calories from Fat
15
% Daily Value
Total Fat
1 1/2g
2%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
45mg
15%
Sodium
75mg
3%
Potassium
370mg
11%
Total Carbohydrate
5g
2%
Dietary Fiber
1g
5%
Sugars
3g
Protein
17g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
15%
15%
Calcium
2%
2%
Iron
2%
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 Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.
Comments + Recipe Twists

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