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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

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
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 1
Calories 370kcal
Author Neil

Equipment

Ingredients

  • 180 g white fish
  • 2 medium tomatoes cut in half
  • 3 tablespoon of breadcrumbs
  • 1 tablespoon freshly chopped parsley
  • 1 teaspoon dried mixed herbs
  • 1 clove of garlic crushed
  • 1 tablespoon freshly grated lemon zest
  • 1 tablespoon olive oil
  • 1 tablespoon water
  • Freshly ground salt and pepper for seasoning
  • Low calorie olive oil spray
  • 1 tablespoon freshly squeezed lemon juice
Metric - US Customary

Instructions

  • Pre-heat medium grill
  • 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.
  • Cover the bottom of a shallow oven proof dish with aluminium foil and using the low cal olive oil spray, lightly spray this.
  • Place the fish and the tomatoes cut side up into the dish.
  • Spread the breadcrumb mixture over the fish and the tomato halves
  • 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.
  • Once the fish is cooked through and the breadcrumbs are golden brown remove the dish.
  • Serve the fish on a bed of salad leaves and sprinkle the lemon juice over.

Notes

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

Nutrition

Calories: 370kcal | Carbohydrates: 28.2g | Protein: 29.9g | Fat: 15.9g | Saturated Fat: 2.3g | Cholesterol: 81mg | Sodium: 486.7mg | Fiber: 5.1g | Sugar: 8.4g | Vitamin A: 2500IU | Vitamin C: 73.4mg | Calcium: 120mg | Iron: 3.6mg