Fish Fillet Entree with a Provençal-inspired Sauce

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Fish Fillet Entree with a Provençal-inspired Sauce

This diabetic-friendly snack or appetiser is made reflecting the cooking style of the Provence region of France. Onion, garlic, tomatoes, olives, and olive oil are ingredients often included in dishes from the area.
5 from 1 vote
Prep Time: 20 minutes
Cook Time: 5 minutes
Total Time: 25 minutes
Course: Appetiser, Entree, Snacks
Cuisine: Modern Australian, Provençal-inspired
Cooking Method: Broiler, Stove-top
Special Diet: Dairy-Free, Diabetic Appropriate, Egg-Free, Gluten-Free, Nut-Free, Soy-Free
Carb Exchanges: ½
Exchanges: 1 fat, 1 vegetable, 3 lean protein
Nutrition Profile: Dairy-Free, Egg Free, Heart Healthy, High Blood Pressure, Nut-Free, Soy-Free
Servings: 4 servings
Calories: 161kcal
Author: The Cook


  • 4 x 120 g fresh or frozen skinless cod, basa, or tilapia fish fillets, 1¼ - 2½ cm (½ - 1") thick
  • ¾ tablespoon olive oil
  • 1 medium onion, thinly sliced
  • 2 cloves garlic, minced
  • 410 g can whole peeled, tomatoes, drained and chopped
  • 2 teaspoons chopped fresh thyme, or ½ teaspoon dried, crushed
  • 8 oil-cured kalamata olives, pitted and halved, or 8 pitted ripe olives, halved
  • 1 teaspoon capers, drained
  • fresh thyme sprigs, optional


  • Thaw fish, if frozen. Clean and rinse the fish fillets, pat dry with paper towels, then set them aside.

For sauce:

  • Heat the olive oil in a small saucepan over medium heat. Add the sliced onion and garlic and cook for about 5 minutes or until tender, stirring occasionally.
  • Add the drained, chopped tomatoes, chopped thyme, olives, and capers. Heat to boiling; reduce heat to medium. Simmer, uncovered, for about 10 minutes or until most of the liquid has evaporated.

Meanwhile preheat the broiler:

  • Measure thickness of the fish.
  • Place the fish on the greased unheated rack of a foil-lined broiler pan, tucking under any thin edges.
  • Broil 7½ - 10 cm (3 - 4") from the heat for 4 - 6 minutes per 1¼ cm (½") thickness of fish or until the fish flakes easily when tested with a fork. (To ensure even cooking, turn the fish fillets once if they are about 2½ cm (1") thick).
  • Serve with the sauce and if desired, garnish with fresh thyme sprigs.


  • For a light lunch, add a few steamed fresh green beans on the side, and if you can a nicely warmed crusty bun. Note that this will alter the nutritional profile.


Serving: 1serving | Calories: 161kcal | Carbohydrates: 7g | Protein: 21g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 48mg | Sodium: 292mg | Potassium: 700mg | Fiber: 2g | Sugar: 4g | Vitamin A: 300IU | Vitamin C: 18.2mg | Calcium: 52mg | Iron: 1.6mg
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