Fish in Provençal sauce

Delicious Chef Fish Recipe in Provencal Sauce

When it comes to fish dishes, the chef fish is undoubtedly one of the most delicious and versatile choices. This recipe for chef fish in Provencal sauce is not only simple but also full of flavor, and its preparation will transform any meal into a feast. Moreover, fish is an excellent source of protein and omega-3 fatty acids, making it a healthy choice for the whole family.

Preparation time: 15 minutes
Baking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

The history of this recipe takes us to meals by the sea, where fresh fish is a tradition. Flavorful sauces, with hints of garlic and herbs, are often used to enhance the natural taste of the fish, and this recipe continues that tradition.

Ingredients:
- 4 pieces of chef fish (about 1 kg)
- 3 tablespoons of olive oil
- 1 large onion, finely chopped
- 5 cloves of garlic, sliced
- 5 tablespoons of dry white wine
- 500 g of fresh tomatoes (or a can of tomatoes)
- 1 bunch of fresh parsley, finely chopped
- Salt and pepper to taste

Step by step:

1. Preparing the chef fish: Start by cleaning the chef fish. Cut off the head, tail, and fins of each piece of fish. Use a sharp knife to gently scrape off the scales. If you haven't prepared fish before, don't worry! Everything can be learned, and chef fish has very fine meat and few bones, making it ideal for beginners.

2. Preparing the sauce: In a pan, heat the 3 tablespoons of olive oil over medium heat. Add the chopped onion and sauté gently for 3-4 minutes until it becomes translucent and fragrant. At this point, you can add the sliced garlic. The aroma of the garlic will blend perfectly with that of the onion.

3. Adding tomatoes and wine: Add the chopped tomatoes (if using fresh tomatoes, make sure to peel them for a smoother texture) and the white wine. Mix the ingredients well and let the sauce simmer over low heat for 10 minutes. Here you can add salt and pepper to taste. At this stage, I recommend using well-ripened tomatoes, as they will provide a natural sweetness to the sauce.

4. Assembling the dish: Preheat the oven to 200 degrees Celsius. In a baking dish, pour the tomato sauce with onion and garlic. Place the pieces of chef fish on top of the sauce, ensuring they are well covered with sauce. Sprinkle the chopped parsley on top for an extra touch of freshness.

5. Baking: Cover the dish with aluminum foil and place it in the oven. Let it bake for 30 minutes. Halfway through the time, I recommend carefully turning the pieces of chef fish to ensure even baking and to allow the sauce to penetrate each portion of the fish.

6. Serving: After 30 minutes, remove the dish from the oven and let it rest for a few minutes. You can serve this dish alongside a side of rice, boiled potatoes, or steamed vegetables. A glass of dry white wine will perfectly complement the taste of this dish.

Practical tips:
- Always choose fresh fish, with clear eyes and pink gills. If you want to take it to another level, you can marinate the chef fish with a little lemon juice and herbs a few hours before cooking.
- If you can't find chef fish, you can use other types of white fish, such as sea bream or perch, which pair just as well with the Provencal sauce.

Frequently asked questions:
1. Can I use frozen fish? Yes, but make sure to completely thaw it before cooking.
2. What other spices can I add? You can experiment with herbs such as basil or oregano, which pair wonderfully with the tomato sauce.
3. How can I make the recipe spicier? Add a little chopped chili pepper to the tomato sauce for an extra kick.

Nutritional benefits:
Chef fish is an excellent source of protein, contains omega-3 fatty acids that help maintain cardiovascular health, and is rich in vitamins B12 and D, essential for bone health and the nervous system.

Possible variations:
For a more Mediterranean approach, you can add black olives or capers to the tomato sauce. Also, for those who prefer a creamier texture, you can add a tablespoon of sour cream or crumbled feta cheese to the sauce before adding the chef fish.

Now that you have all the details, I invite you to try this wonderful recipe for chef fish in Provencal sauce, which will bring the delicious flavors of the sea directly to your kitchen. Enjoy your meal!