Fish Provencal
A light and flavorful fish dish featuring tender white fish poached in white wine with fresh vegetables, perfect for a Mediterranean-inspired meal that highlights bright, savory flavors.
Ingredients
Instructions
- Place the fish fillets in a skillet and almost cover them with white wine.
- Arrange onion rings, tomato slices, and lemon slices on top of the fish.
- Cover the pan and poach until the fish is cooked through.
- Remove the fish when done and keep warm on a platter.
- Thicken the cooking liquid in the skillet with flour.
- Pour the thickened sauce over the fish before serving.
Tips & Substitutions
For an extra layer of flavor, consider adding garlic or herbs like thyme and rosemary to the poaching liquid. If you don't have white wine, a splash of vegetable broth can work as a substitute. Ensure not to overcook the fish; it should flake easily with a fork. This dish can also be adapted with other seafood recipes, such as Baked Haddock Fillet.
Serving Suggestions
Serve the Fish Provencal over a bed of rice or alongside crusty bread to soak up the delicious sauce. A fresh green salad or steamed vegetables make excellent side dishes. This dish pairs beautifully with Mediterranean recipes, enhancing the overall dining experience.
Storage & Reheating
Leftover Fish Provencal can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in a skillet over low heat, adding a splash of white wine or broth to keep the fish moist. Avoid microwave reheating to prevent the fish from becoming tough.
Nutrition & Diet Analysis (per serving)
Each serving of Fish Provencal contains roughly 19 calories, with 1g protein, 3g carbohydrates, and 0g fat. It is a good source of vitamin C (10% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just make sure to thaw them completely before cooking to ensure even cooking. It’s best to thaw them in the refrigerator overnight or under cold running water for quicker results.
What type of white wine should I use?
Use a dry white wine like Sauvignon Blanc or Pinot Grigio for the best flavor. Avoid sweet wines, as they can alter the taste of the dish. If wine is not an option, a splash of lemon juice or broth can be used instead.
Can I add vegetables to this dish?
Absolutely! Vegetables like bell peppers, zucchini, or olives can be added to the skillet along with the onion and tomatoes. This not only adds flavor but also makes the dish more nutritious and colorful.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).