Showcasing the Mediterranean diet and Asian diet  


Provencal fish with vegetables



Provencal fish with vegetables
Provence is a region in southern France bordering the Mediterranean Sea. This delicate fish dish, flavored with herbs, chopped black olives, extra virgin olive oil and white wine encapsulates the flavors of the region.

3 tablespoons extra virgin olive oil
2 tablespoons white wine
1 clove garlic—finely chopped
6 pitted black olives—finely chopped
1 tablespoon finely chopped fresh flat-leaf parsley
½ teaspoon Dijon mustard
½ teaspoon sea salt
¼ teaspoon fresh ground black pepper
2 x 6 oz (180g) uncooked white fish fillets (such as cod or snapper)
2 large square pieces of aluminum foil
16 green beans—ends trimmed
10 cherry tomatoes—halved
10 thinly sliced red onion rings

PREHEAT the oven to 225°C /440°F. MIX together the olive oil, white wine, garlic, olives, parsley, mustard, salt and pepper until well combined. PLACE half the green beans and cherry tomatoes in the center of each piece of foil. PLACE a fish fillet on top of each bed of vegetables. SPOON half the oil mixture over each fillet and arrange the red onion rings on top. FOLD the foil over the fish and vegetables and seal the foil parcels tightly. PLACE the parcels on a baking tray and cook in a preheated oven for 16 minutes. REMOVE parcels from the oven and open (be careful, the steam is very hot). TRANSFER the fish and vegetables from the foil packets to serving plates and drizzle with the cooking juices. SERVE with steamed or boiled potatoes sprinkled with freshly cracked pepper and sea salt and drizzled with a little extra virgin olive oil.

  Vietnamese Baked Fish. Tender fillets of fish combined with chopped tomatoes, fresh mint and Vietnamese-style seasonings then baked in foil to infuse the flavors.

  Salade Niçoise. A hearty Provençal salad with tuna, anchovies, boiled eggs, tomatoes, potatoes, lettuce, green beans, olives and a tangy dressing.

  Tapenade. A luscious Provençal paste made with olives, olive oil, anchovies, capers and garlic.

Printer-friendly version

Bookmark and Share