Ingredient Fish & Seafood Fish Cod Provençal Fish Fillets Be the first to rate & review! These fork-tender fish fillets reflect the cooking style of the Provence region of France. Dishes from the area often include olive oil, onion, garlic, tomatoes, and olives--and you'll find all of those in this 25-minute entree. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is a group of dedicated culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a registered dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on July 9, 2019 Save Rate PRINT Share Close Prep Time: 20 mins Additional Time: 5 mins Total Time: 25 mins Servings: 4 Yield: 4 fillets Nutrition Profile: Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Low-Sodium High Blood Pressure Soy-Free Heart-Healthy Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 4 servings See More 4 (4 ounce) fresh or frozen skinless cod, catfish, pollock, or tilapia fish fillets, 1/2 to 1 inch thick 1 tablespoon olive oil 1 medium onion, thinly sliced 2 cloves garlic, minced 1 (14.5 ounce) can whole tomatoes, drained and chopped 2 teaspoons chopped fresh thyme or 1/2 teaspoon dried, crushed 8 oil-cured Greek olives, pitted and halved, or 8 pitted ripe olives, halved 1 teaspoon capers, drained 4 sprigs Fresh thyme sprigs Directions Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Set aside. For sauce: heat oil in a small saucepan over medium heat. Add onion and garlic; cook for about 5 minutes or until tender, stirring occasionally. Add tomatoes, 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 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 3 to 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until the fish flakes easily when tested with a fork, turning the fish once if the fillets are 1 inch thick. Serve with the sauce and if desired, garnish with fresh thyme sprigs. Originally appeared: Diabetic Living Magazine Save Rate Print Nutrition Facts (per serving) 161 Calories 5g Fat 7g Carbs 21g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 serving Calories 161 % Daily Value * Total Carbohydrate 7g 3% Dietary Fiber 2g 6% Total Sugars 4g Protein 21g 43% Total Fat 5g 7% Saturated Fat 1g 4% Cholesterol 48mg 16% Vitamin A 217IU 4% Vitamin C 13mg 14% Folate 20mcg 5% Sodium 292mg 13% Calcium 67mg 5% Iron 2mg 11% Magnesium 51mg 12% Potassium 700mg 15% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.