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Delicious Baked Fish Provencal

Featured in Simple seafood recipes you'll love.

This baked fish in the Provencal style combines delicate white fish with a hearty Mediterranean sauce. Bell peppers and tomatoes add sweetness, while herbs like thyme, rosemary, and bay leaves bring aromatic depth. Slow oven cooking keeps the fish tender while soaking in flavors of the South. Easy to prepare, yet wonderfully flavorful, it’s a dish that brings sunshine to any dinner table.
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Maria from tastyhush
Updated on Tue, 04 Mar 2025 22:15:14 GMT
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Baked fish Provencal | Tastyhush.com

Provençal fish gratin captures the heart of Mediterranean cooking, where delicate white fish meets the vibrant flavors of the South. This light yet satisfying dish transforms fresh fish and sun-ripened vegetables into a taste of coastal French cuisine.

This dish has become a reliable way to help hesitant fish eaters discover seafood. The vegetable-rich Provençal sauce elevates simple fish fillets into an aromatic Mediterranean feast.

Key Ingredients

  • White Fish (4 fillets): Choose firm, thick fillets like cod for best texture when baked
  • Tomato Puree (400g): San Marzano tomatoes provide ideal flavor and consistency
  • Red Bell Peppers (2): Select ripe, meaty peppers for natural sweetness
  • Red Onion: Milder than yellow onions, adds subtle sweetness
  • Fresh Herbs: Bay leaf, rosemary, and thyme create authentic Provençal flavor
  • Olive Oil: Use quality extra virgin olive oil to carry flavors

Step-by-Step Instructions

1. Preparation (15 minutes)
* Cut peppers into 1cm strips
* Slice red onion into half-moons
* Mince garlic, removing center sprout
* Bundle herbs together
* Check fish for bones
2. Provençal Sauce (20 minutes)
* Heat olive oil in large pan
* Cook onions until translucent
* Add garlic and peppers, cook 5 minutes
* Add tomatoes and herb bundle
* Simmer 15 minutes to concentrate flavors
3. Final Assembly (25 minutes)
* Heat oven to 200°C
* Place fish in baking dish
* Cover with sauce
* Bake 20 minutes until fish is just done

This recipe comes from a restaurant owner in Provence who emphasized the importance of properly reducing the sauce before baking.

Easy Provençal-style fish gratin Pin it
Easy Provençal-style fish gratin | Tastyhush.com

Serving Suggestions

Mediterranean-style sides with low glycemic impact:

  • Herbed brown basmati rice
  • Vegetable quinoa pilaf
  • Olive oil celeriac puree

This recipe perfectly balances nutrition with Mediterranean indulgence, ideal for light yet satisfying dinners.

Recipe Variations

  • Summer version: add zucchini
  • Add sliced mushrooms for texture
  • Top with toasted pine nuts

Storage Instructions

Store in refrigerator for up to 24 hours. Reheat covered with foil to maintain moisture.

Frequently Asked Questions

→ Can frozen fish be used?
Yep, just make sure it’s fully thawed and patted dry to avoid extra water in the dish.
→ Is the sauce preparable ahead of time?
Sure, you can make the sauce up to two days in advance and store it in the fridge.
→ Is this dish freezer-friendly?
Freezing is not recommended, as the fish’s texture can change after thawing.
→ What sides go well with it?
Rice, steamed potatoes, or freshly baked bread are all great options.
→ How do I know the fish is done?
It’s ready when it flakes easily with a fork and has turned opaque.

Baked fish Provencal

A light and tasty baked fish covered in a flavorful Provencal sauce made with tomatoes, peppers, and herbs. A simple sunny dish from the South.

Prep Time
15 Minutes
Cook Time
35 Minutes
Total Time
50 Minutes
By: Maria

Category: Seafood

Difficulty: Easy

Cuisine: Provençal

Yield: 4 Servings

Dietary: Low-Carb, Gluten-Free, Dairy-Free

Ingredients

→ Fish

01 4 pieces of white fish (like haddock, cod, or pollock)

→ Vegetables

02 Two red bell peppers
03 400g of crushed tomato
04 1 large red onion
05 A pair of garlic cloves

→ Herbs and Seasoning

06 A couple of bay leaves
07 2 sprigs of fresh rosemary
08 2 sprigs of fresh thyme
09 Some olive oil
10 Salt and ground pepper, to taste

Instructions

Step 01

Slice the bell peppers into strips. Finely chop the red onion and garlic.

Step 02

Sauté the garlic and red onion in some olive oil for about 5 minutes. Mix in the crushed tomato, sliced peppers, rosemary, bay leaves, and thyme. Sprinkle in some salt and pepper. Let this simmer for 15 minutes.

Step 03

Lay the fish pieces in a baking dish. Pour the tomato-based sauce all over the fish.

Step 04

Pop it in the oven at 200°C for about 20 minutes, or until the fish is fully cooked.

Notes

  1. You can make the sauce ahead of time
  2. Dried herbs can be swapped in if you don’t have fresh ones

Tools You'll Need

  • A large casserole or Dutch oven
  • An oven-safe baking dish
  • An oven

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Fish

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 280
  • Total Fat: 12 g
  • Total Carbohydrate: 15 g
  • Protein: 32 g