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Red Snapper Provencal

A crispy, Mediterranean-style fish fillet with tomatoes, olives, and anchovies

Recipe Source: Deliciously Healthy Dinners
Prep time Cook time Yields Serving Size
20 minutes 20 minutes 4 servings 3 oz fish, ½ C sauce

Ingredients

2 Tbsp olive oil

12 oz red snapper, bass, or tilapia fillets, cut into 4 portions (3 oz each)

1½ Tbsp garlic, minced (about 3–4 cloves)

½ C low-sodium chicken broth

1 C canned no-salt-added diced tomatoes

¼ C black olives, sliced

½ Tbsp anchovy paste (optional)

2 Tbsp fresh basil, chopped (or ½ Tbsp dried)

¼ tsp ground black pepper

calories 216
Total fat 10 g
Saturated fat 2 g
Cholesterol 43 mg
Sodium 341 mg
Total fiber 2 g
Protein 25 g
Carbohydrates 6 g
Potassium 518 mg

Directions

  • 1
    Heat olive oil in a large, heavy-bottom sauté pan.

  • 2
    Add fillets, and sauté over high heat for 4–5 minutes on each side or until each side is golden brown and the fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).

  • 3
    Remove fillets from the pan, cover to keep warm, and set aside.  Drain excess fat from pan, but do not clean.

  • 4
    Add garlic to sauté pan, and cook for about 30 seconds, until it begins to soften.  Do not brown.

  • 5
    Add chicken broth to the pan, and bring to a boil over high heat.  Add remaining ingredients, and return to a boil.  Lower heat and simmer for 5 minutes.

  • 6
    Serve each fish fillet with ½ cup of sauce.

Tip: Try serving with a side of steamed broccoli and crusty bread or Whole-Wheat Bow Tie Pasta With Puttanesca Sauce.

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