Grilled Fish Provencal

This grilled fish provencal is a super easy quick healthy meal. Tender baked white fish fillets with a golden crunchy breadcrumb topping. 

This grilled fish provencal is a super easy quick healthy meal. Tender baked white fish fillets with a golden crunchy breadcrumb topping. Sweet tasty tomatoes and a simple salad to accompany. It's great for when you've limited time because you can serve it up in less than an hour!

Sweet tasty tomatoes and a simple salad accompany this grilled fish provencal recipe.

It’s great for when you’ve limited time because you can serve it up in less than an hour!

Before I get onto the recipe and our general update, as Lynne and I have now returned from our glamping pod holiday in Wales, I do need to make an apology to those of you who follow the blog by receiving the mailer to your inbox whenever I post a new recipe.

Sadly I was informed before we went to Wales that these mailers were not going out and on returning from Wales and after further investigation I noticed that the “Subscribe to NeilsHealthyMeals” option had disappeared. 🙁

I’ve now re-instated it,  and I’m hoping this was the problem and that with this post being published the emails will re-start, however if they don’t, I will need to investigate again, sorry about that. 😳

Please don’t forget there are many different ways you can follow my blog and Lynne and I’s adventures in life, not just by subscribing, but also by liking my Facebook page, following me on Pinterest , on Twitter , on Instagram and by RSS feed. Just click on the icons in the right side panel to connect.

Holiday In Wales

So we spent a fantastic week, last week, staying at the Cringeod Holiday Park in Wales. We drove down from Glasgow on Monday, ambled about the old market town of Machynlleth on Tuesday, went wine tasting at the Kerry Vale Vineyard on Wednesday and took a trip on the Welshpool and Llanfair light railway on Thursday before driving home on Friday.

Neil Wales Holiday

I love to cook on my little camping stove (as you can see) when we go away. On Tuesday we got some fantastic Welsh lamb from a local butcher in Machynlleth. It was easy to put together a tasty lamb casserole, with some local farm organic green beans and to have it simmer away on my little stove for just over an hour as I sat enjoying my glass of wine. (As you can see 🙂 ). Eating and cooking outside adds a whole new taste and experience especially when you can find such great local produce.

Lynne Wales Holiday

I lost Lynne on Thursday at the railway trip we did, only to find her hiding in this railway carriage!

We both had a really wonderful relaxing time. My only gripe being the fact that the Holiday Park advertises Wi-Fi and it is there, but it was really intermittent and I struggled to get any constant and reliable connection on my mobile or tablet. I don’t like to be without these things and the 3G coverage was pretty sparse, as I thought it would be, being in the middle of nowhere! It just goes to show you how much technology plays a part in everything nowadays, even holidays! But maybe that’s just me; what about your thoughts? But of course it didn’t in any way stop our / my enjoyment of the week, it would have been silly to have let that done so.

Grilled Fish Provencal Recipe

Anyway, hope you enjoy this grilled fish provencal that I adapted from the traditional French recipe to reduce the fat, keep the costs down and to make it as simple as possible.

I used wholemeal bread crumbs; I always keep a bag of these in my freezer left over from any crumbs or stale bits from my homemade wholemeal bread recipe.

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This grilled fish provencal is a super easy quick healthy meal. Tender baked white fish fillets with a golden crunchy breadcrumb topping. Sweet tasty tomatoes and a simple salad to accompany. It's great for when you've limited time because you can serve it up in less than an hour!
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Grilled Fish Provencal
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 

This grilled fish provencal is a super easy quick healthy meal. Tender baked white fish fillets with a golden crunchy breadcrumb topping.

Course: Dinner
Cuisine: French
Servings: 1
Calories: 370 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 180 g white fish
  • 2 medium tomatoes cut in half
  • 3 tbsp of breadcrumbs
  • 1 tbsp freshly chopped parsley
  • 1 tsp dried mixed herbs
  • 1 clove of garlic crushed
  • 1 tbsp freshly grated lemon zest
  • 1 tbsp olive oil
  • 1 tbsp water
  • Freshly ground salt and pepper for seasoning
  • Low calorie olive oil spray
  • 1 tbsp freshly squeezed lemon juice
Instructions
  1. Pre-heat medium grill
  2. Mix the breadcrumbs, chopped parsley, dried herbs, garlic, lemon zest, olive oil and water together in a bowl and season with a little salt and pepper.
  3. Cover the bottom of a shallow oven proof dish with aluminium foil and using the low cal olive oil spray, lightly spray this.
  4. Place the fish and the tomatoes cut side up into the dish.
  5. Spread the breadcrumb mixture over the fish and the tomato halves
  6. Place the ovenproof dish under the grill and grill for approximately 10 – 15 minutes. Do not have the dish too near the top of the grill or else you will burn the breadcrumbs.
  7. Once the fish is cooked through and the breadcrumbs are golden brown remove the dish,
  8. Serve on a bed of salad leaves and sprinkle the lemon juice over.
Recipe Notes

Although I serve mine with a simple bed of salad leaves, it is also delicious with hot vegetables especially peas.

Nutrition Facts
Grilled Fish Provencal
Amount Per Serving
Calories 370 Calories from Fat 143
% Daily Value*
Total Fat 15.9g 24%
Saturated Fat 2.3g 12%
Cholesterol 81mg 27%
Sodium 486.7mg 20%
Total Carbohydrates 28.2g 9%
Dietary Fiber 5.1g 20%
Sugars 8.4g
Protein 29.9g 60%
Vitamin A 50%
Vitamin C 89%
Calcium 12%
Iron 20%
* Percent Daily Values are based on a 2000 calorie diet.

Although this grilled fish Provencal is a simple dish to make, careful attention should be paid at the time of cooking the dish. Depending on the thickness of your white fish fillets or even the ripeness of your tomatoes could mean these cook at different times. You might want to grill the fish partially first, then add the tomatoes or vice versa.

My grilled fish Provencal could be one of your recommended 2 portions of fish per week, as per the food groups advice page.

The other might be my salmon filo parcels? Just a suggestion, enjoy anyway.

And finally, until the next update on Thursday, hopefully I’ve got the mailer sorted, or it’s back to square one!

Thanks for following and reading anyway, and thanks for all your inspiring comments that I receive.

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This grilled fish provencal is a super easy quick healthy meal. Tender baked white fish fillets with a golden crunchy breadcrumb topping. Sweet tasty tomatoes and a simple salad to accompany. It's great for when you've limited time because you can serve it up in less than an hour!

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