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Pangasius fillets over provençal vegetable concassé

Pangasius fillets over provençal vegetable concassé

Main course | Easy | 1 hour
Main course
Easy
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Nutrition Facts

  • Amount for serving % Daily Value
  • Calories 170
  • Lipides 7 g 11 %
    • Saturated fat  2 g
    • 11 %
  • Cholesterol 45 mg
  • Sodium  300 mg 13 %
  • Carbohydrate 9 g 3 %
    • Fibre  2 g 8 %
    • Sugars  3 g
  • Protein 17 g
    • Vitamin A 15 %
    • Vitamin C 35 %
    • Calcium 8 %
    • Iron 10 %
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Recipe details

Ingredients

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Directions

  1. Preheat oven to 230°C (450°F).
  2. Heat oil in a skillet over high heat. Add onion, eggplant, zucchini and yellow pepper. Cook until vegetables are lightly roasted but still crisp.
  3. Add tomatoes, sugar, herbs and olives. Season with salt and pepper to taste. Cook for 3 minutes, or until all liquid has evaporated. Transfer vegetables to a lightly oiled ovenproof dish. Arrange pangasius fillets on vegetables. Season generously with pepper, and add salt to taste.
  4. Bake in the oven for 20 to 25 minutes, or until fish is opaque and flakes easily with a fork. At serving time, sprinkle with feta cheese and garnish with fresh parsley. Serve with couscous.

Variation: Replace eggplant with artichoke hearts and add several finely chopped dried tomatoes.

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