Easy Fish Provençale with Herbed Tomatoes

clock 10 minutes + 20 minutes bowl Serves 4


  • 300g Brussels sprouts, trimmed, halved
  • 1/3 cup olive oil
  • Salt and pepper
  • 4 x 150g firm white fish fillets (e.g. monkfish)
  • 2 courgettes, thinly sliced lengthways
  • 250g punnet cherry tomatoes
  • 1 Tbsp parsley, coarsely chopped
  • 1 Tbsp tarragon, coarsely chopped
  • 1 Tbsp dill, coarsely chopped
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  • 1. In a large saucepan, boil brussels sprouts on high for 2-3 minutes until just tender. Drain.

  • 2. In a large frying pan, heat 1 tablespoon of oil over a high heat. Season fish fillets and cook for 3 minutes each side or until browned and cooked through. Remove from pan. Keep warm.

  • 3. Wipe the pan clean and heat 2 tablespoons of oil on medium. Cook courgettes and sprouts, turning, for 3 minutes or until lightly browned. Season with salt and pepper.

  • 4. In a medium-sized frying pan, heat remaining oil on medium. Add tomatoes and cook, covered, for 8 minutes, stirring occasionally until tomatoes start to break down. Remove from heat. Add half the herbs and season.

  • 5. Serve fish with tomatoes, veges and sprinkled with remaining herbs.

  • Tip: Always store tomatoes at room temperature. Storing them in the fridge affects their flavour.


  • • Energy 1428Kj • Protein 24g • Total Fat 23g • Saturated Fat 4g • Carbohydrates 8g • Sugars 7g • Sodium 624mg

  • Dietary information supplied by the New Zealand Nutrition Foundation.

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