Fish Provençale

A flavour-packed fish recipe from Amelia Freer's Simply Good For You, this French dish makes a quick and tasty midweek meal.

From the book

Simply Good For You by
Simply Good For You
Delicious and unashamedly straightforward dishes for everyday life.
Full of simple, fresh, and uplifting recipes to suit every dietary need.
From healthy breakfasts to weeknight dinners.


Provençale sauce is a really versatile and fragrant sauce that can be used to liven up the most basic of meals from pasta, jacket potatoes, chicken or fish, as here. If you feel you need something more filling, add some wholegrain rice or pasta or a serving of courgetti.

Serves 4


1 onion, peeled and diced
1 clove of garlic, peeled and crushed
olive oil
1 x 400g tin cherry tomatoes
70g pitted black olives
4 fish fillets, frozen or fresh
fresh basil, to finish


This works best in a shallow frying pan with a lid, although a large cast-iron casserole with a lid can also be used.

Sauté the onion and garlic together in a little olive oil for 8 to 10 minutes, until soft. Add the cherry tomatoes and black olives and bring to a very gentle simmer.

Top with the fish fillets and cover with the lid. Poach for 10 to 20 minutes (depending on the size of the fish and if it is fresh or frozen. It is done when opaque all the way through and flakes easily).

Serve hot, sprinkled with torn basil leaves.

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