Fish Provençal is a rustic, but easy-to-make French recipe where hearty white fish fillets are nestled in an aromatic tomato sauce with thinly sliced onions, fennel, and garlic sautéed together until they’re softened and sweet. The anise notes of fennel, a favorite ingredient in Provencal-style cuisine, work beautifully to help transport you to the Mediterranean, no matter where your kitchen is!

This bright and cozy cod recipe is a riff on a classic Chicken Provençal, a staple in Southern French cuisine. While I use Cod in this recipe, the same flavor combination is just as delicious with haddock, halibut, hake, or any other meaty white fish you like!

Another thing to love about fish Provençal? It all cooks in one pan, which makes for easy prep work and even easier clean-up. I like to use a cast iron skillet for this recipe, but any large, oven-safe pan will work. 

What’s in Cod Provençal?

If you don’t already have most of the ingredients for this recipe, you can find them in any grocery store. Here’s the full list:

• Cod is a mild-tasting white fish with a firm texture and large flakes that make it ideal for baking. You can use fresh or frozen then thawed cod fillets. Or substitute any meaty white fish such as hake, haddock, halibut, or even mahi mahi. 
• Kosher salt and freshly ground black pepper: I think you get the best tasting result if you season this dish in stages as you cook, rather than trying to season it all at the end.
• Extra virgin olive oil helps the onion and fennel soften and adds richness to the finished sauce. Hojiblanca Spanish EVOO has notes of fresh cut grass, apples, and tomatoes, which complement this recipe.
  • READ MORE: Cooking with Olive Oil: Everything You Need to Know
  • TRY IT: Hojiblanca Extra Virgin Olive Oil from Spain
• Onion: Sautéed slowly, the onion softens and becomes sweet.
• Fennel adds a floral, anise-like flavor to the sauce that makes this dish decidedly French. Need an idea for the rest of the bulb? Try this roasted fennel with Parmesan.
• Garlic adds lots of flavor to the tomato sauce. Skip the jarred stuff and mince three fresh cloves for a sharp, balanced flavor.
• Crushed tomatoes form the base for this dish, which also means that you can make it even when fresh tomatoes aren’t in season.
• Kalamata olives: I love the richness and briny flavor that kalamata olives add to this sauce. Just a few pack a punch.
• Thyme is a classic Provençal ingredient that adds earthiness to the sauce. You can substitute a teaspoon of dried thyme, if you like. 
• Parsley: Chopped fresh parsley brightens up the dish with flavor and color. My preference is for flat-leaf parsley, but curly would work fine, too.
• Lemon zest adds brightness and subtle floral notes to the rich tomato mixture.

How to Make Cod Provencal

Although this cod recipe is mostly prepared and cooked in a skillet on the stovetop, you’ll finish baking it in the oven until the fish is cooked through. I like to have everything prepped before I start cooking. Here’s how I tackle it step by step.  

• Get ready. Preheat the oven to 350℉. Thinly slice half a large yellow onion. Core and thinly slice half of a fennel bulb. Mince three garlic cloves. Cut 1/4 cup pitted kalamata olives in half, lengthwise. Strip 1 tablespoon thyme leaves from the stem and finely chop. Grab a small handful of flat-leaf parsley leaves and finely chop 1 tablespoon. Zest one lemon. Pat 4 (5-ounce) cod fillets dry with paper towels. Season with salt and pepper. Set aside.
• Sauté the vegetables. Heat the olive oil in a large cast-iron skillet set over medium-low heat. Add the onion, fennel, and 1/2 teaspoon kosher salt. Cook, stirring, for 7 to 9 minutes until the vegetables are softened. Add the garlic, stir, and cook for 1 minute, just until fragrant.
• Make the sauce. Add the crushed tomatoes, olives, thyme, parsley, lemon zest, another 1/2 teaspoon kosher salt, and 1/4 teaspoon pepper. Stir and cook for about 2 minutes until the mixture begins to thicken.
• Bake the fish in the sauce. Nestle the cod fillets into the sauce, spooning a little over the top. Transfer to the oven and bake for 6 to 8 minutes until the fish is cooked through and flakes easily.
• Finish and serve. Season with salt and pepper. Garnish with more chopped parsley and serve.

What to Serve with Fish Provençal

I like to serve fish Provençal with crusty bread like French Baguettes or Homemade Focaccia to sop up the tomato sauce.

It would also pair well with this Butter Lettuce Salad with Tarragon Vinaigrette served on the side. And any South-of-France-inspired dish would be lovely with a Rosé Lemonade. 

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30-Minute Fish Provençal

Bring the South of France to your home kitchen by making Cod Provencal, an easy one-skillet dinner that comes together in under 30 minutes.

Course Entree, Fish

Cuisine French/Mediterranean

Diet Gluten Free, Low Lactose

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 325.5kcal

Author Kelly Vaughan

Ingredients

• 1 1/4 pound cod fillets, cut in 4 portions
• 1 teaspoon kosher salt divided, plus more to taste
• 1/2 teaspoon freshly ground black pepper, plus more to taste
• 2 tablespoons extra virgin olive oil
• 1/2 large yellow onion, thinly sliced
• 1/2 bulb fennel, cored and thinly sliced
• 3 garlic cloves, minced
• 1 14.5-ounce can crushed tomatoes
• 1/4 cup pitted Kalamata olives, halved
• 1 tablespoon fresh thyme leaves
• 1 tablespoon chopped parsley leaves, plus more to garnish
• Zest of 1 lemon

Instructions

• Get ready. Preheat the oven to 350℉. Pat the cod dry with paper towels. Season with salt and pepper. Set aside.
• Sauté the vegetables. Heat the olive oil in a large cast iron skillet set over medium-low heat. Add the onion, fennel, and 1/2 teaspoon kosher salt. Cook, stirring, for 7 to 9 minutes until the vegetables are softened. Add the garlic, stir, and cook for 1 minute, just until fragrant.
• Make the sauce. Add the crushed tomatoes, olives, thyme, parsley, lemon zest, another 1/2 teaspoon kosher salt, and 1/4 teaspoon pepper. Stir and cook for about 2 minutes until the mixture begins to thicken.
• Bake the fish in the sauce. Nestle the cod fillets into the sauce, spooning a little over top. Transfer to the oven and bake for 6 to 8 minutes until the fish is cooked through and flakes easily.
• Finish and serve. Season with salt and pepper. Garnish with more chopped parsley and serve.

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil and olives used in this recipe.
• Try a different fish: You can use any sort of meaty, flaky white fish such as haddock, halibut, or even mahi mahi to make this recipe.

Nutrition

Calories: 325.5kcal | Carbohydrates: 5.2g | Protein: 51g | Fat: 10.3g | Saturated Fat: 1.6g | Polyunsaturated Fat: 1.6g | Monounsaturated Fat: 6.4g | Cholesterol: 120.9mg | Sodium: 882.3mg | Potassium: 1335.7mg | Fiber: 1.8g | Sugar: 1.8g | Vitamin A: 354.6IU | Vitamin C: 12.2mg | Calcium: 81mg | Iron: 1.8mg

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When you’re looking for a quick, delicious, and healthy meal, it’s hard to beat flounder. This mild white fish is a weeknight favorite in our house. It’s tender, light, and buttery, plus I can get it on the table in minutes, making it a dream for someone like me who is trying to feed two teenagers with very busy lives. Because flounder is so thin, it’s easy to overcook, which is why I prefer to poach it. You get a little wiggle room that way.

For this recipe, you’ll poach the flounder in a broth of jalapeno, garlic, and thinly sliced red onion for a little extra depth, then top it with a bright and colorful homemade Sweet Corn Salsa. The salsa is essential to the flavor of the dish, adds a beautiful pop of color, and all the veggies you’ll need. Start with making the salsa and plan for about 25 minutes to make the salsa. You’ll only need about 5 minutes for the poached flounder.

Serve it as it is or over a bed of rice. It’s a complete meal you’re whole family will love.

Poached Flour and Sweet Corn Salsa Ingredients

When I was developing this recipe, I really wanted the light buttery nature of the flounder to shine, so most of the flavor comes from the sweet corn salsa that tops the fish just before serving. The poaching liquid, although seasoned with strong aromatics, is still mild and doesn’t overwhelm the fish.

• 1 Batch Sweet Corn Salsa: I use sweet corn salsa in a lot of things, and rarely do I use it with chips. The recipe makes 4 cups, so you will have some leftover, but it won’t go to waste. Use it in eggs, spoon it over chicken, or dollop it onto a bowl of sweet corn chowder. 
• Red onion: White or yellow onion will also work here; I just happened to have red onion when I created this recipe. Use what you have on hand.
• Garlic cloves: No need to chop the garlic, just crush the cloves with the side of your knife, peel, and plop them in the water.
• Jalapeño: This common pepper adds a little warmth and spice to the poaching liquid. 
• Lime: The acidity from the lime brightens the dish.
• Flounder fillets: Flounder is a very thin fish, so it cooks quickly, which is why I favor it for weeknight dinners. 
• Kosher salt: I wait to season the fish with salt after it’s removed from the poaching liquid

How to Make Poached Flounder

Poaching the fish only takes about 5 minutes, while making the salsa takes about 25. All told, this recipe comes together in 30 minutes. Making it a quick and healthy weeknight dinner. The salsa recipe makes 4 cups, so you will have some leftover to use in other recipes later in the week. 

• Make the Salsa: I use about half of my sweet corn salsa recipe for this flounder. (The leftovers are great on eggs the next morning or chips, do your thing!)
• Poach the fish: If you’re making the salsa the same day, set the same large, high-sided saute pan you used to cook the salsa (no need to wipe it out) over medium-high heat, add 2 cups water, half a jalapeño, 1/4 cup thinly sliced red onion, 2 crushed garlic cloves, and bring to a boil. Reduce the heat to a simmer, and add the fish fillets. Poach for 4 minutes.  
• Enjoy: Use a spatula to carefully transfer the fillets to a wide shallow bowl, and lightly season with salt. Top with a few tablespoons of salsa, a few spoonfuls of liquid from the salsa, and serve. 

What to Serve With Poached Flounder

This is really a complete meal, but I love to finish dinner with fresh fruit. My latest favorite is this Watermelon Fruit Salad, or if you’re a planner, who doesn’t love a refreshing granita on a hot day? 

This is such a great outdoor recipe, I love enjoying it on the patio with my family and an ice-cold glass of Peach Tea, or if I’m feeling like an adult beverage, this simple Rosé Lemonade is also at the top of my list. 

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Poached Flounder with Sweet Corn Salsa

It takes about 20 to 25 minutes to prepare the sweet corn salsa recipe I use with this poached flounder. So plan for that or prepare it a day in advance and just add the avocado right before serving. The fish only takes 5 minutes to cook, so the whole meal only takes about 30 minutes!

Course Dinner

Cuisine American/Mediterranean

Prep Time 20 minutes minutes

Cook Time 5 minutes minutes

Salsa Cook Time- 5 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 87.1kcal

Author Summer Miller

Ingredients

• 1 batch sweet corn salsa
• 1/4 cup thinly sliced red onion
• 2 large garlic cloves, crushed
• 1/2 jalapeño
• Juice from half a lime
• 4 (4-ounce) flounder fillets
• Kosher salt

Instructions

• Make the Salsa: I use about half of my sweet corn salsa recipe for this flounder (The leftovers are great on eggs the next morning or chips, you do your thing!)
• Poach the fish: If you’re making the salsa the same day, set the same large, high-sided saute pan you used to cook the salsa (no need to wipe it out) over medium-high heat, add 2 cups water, half a jalapeño chili half, 1/4 cup thinly sliced red onion, 2 crushed garlic cloves, and bring to a boil. Reduce the heat to a simmer, and add the fish fillets. Poach for 4 minutes.
• Enjoy: Use a spatula to carefully transfer the fillets to a wide shallow bowl, and lightly season with salt. Top with a few tablespoons of salsa, a few spoonfuls of liquid from the salsa, and serve.

Notes

• Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams and spices.
• The nutritional value listed does not include the salsa. You can assume about 1/3 cup of salsa per serving, which is approximately 95 calories.

Nutrition

Calories: 87.1kcal | Carbohydrates: 1.9g | Protein: 14.3g | Fat: 2.2g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.6g | Trans Fat: 0.01g | Cholesterol: 51mg | Sodium: 92.6mg | Potassium: 210.8mg | Fiber: 0.3g | Sugar: 0.6g | Vitamin A: 58.5IU | Vitamin C: 4.4mg | Calcium: 29.6mg | Iron: 0.3mg

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Salmon is wonderful for quick weeknight meals, but on a trip to the coast with my family, I wanted to make something even more casual, with a beachy vibe. That’s where we came up with these salmon sandwiches with a Mediterranean twist.

While the salmon roasted, I made a healthier take on tartar sauce, replacing the mayo with plain Greek yogurt. I chopped in a handful of capers, along with dill and lemon zest for their incomparably fresh flavors. I piled everything onto soft slices of challah with tender lettuce and zippy, fresh pickles.

Salmon sandwiches are delicious while still warm, but you could also cook the fish ahead of time and assemble them later. It’s the kind of meal you can eat with sandy feet at a picnic table, or pass around at a casual backyard dinner; proof that good salmon doesn’t need much to shine.

The Best Salmon for Salmon Sandwiches

We love meaty, center cut salmon fillets at The Mediterranean Dish—whether from farmed Atlantic salmon or big wild-caught Chinook (King), or Coho salmon—because of how evenly they cook, and how easy they are to handle on the grill, in the oven, or in the air fryer, but this recipe is an instance where thinner fillets or skinnier tail-end cuts are actually preferable. 

Put an inch-thick center-cut filet in between slices of bread, and it’s like trying to eat a too-tall burger; it gets unwieldy and the sandwich is more likely to fall apart. Instead, I recommend buying a whole fillet of wild-caught sockeye salmon or the skinnier tail end of a larger fillet to make this recipe. You can also just ask your fishmonger for thin 4 to 5-ounce portions from the tail end of the fillet. And yes, you can also use those vacuum-sealed individual portions of frozen salmon. They may be irregularly shaped, but they’ll still make a tasty sandwich!  

How to Make Salmon Sandwiches

Roasting is an easy, mess-free way to make salmon sandwiches. You can also grill the salmon using this method. Here’s the full process for the oven version:

• Get ready. Position one oven rack in the center and one rack about 6 inches from the broiler. Preheat your oven to 400°F. Line a rimmed baking sheet with foil and brush with extra virgin olive oil. Remove skin from a 1 1/2 pound thin salmon fillet and slice it into 6-ounce portions. Pat the salmon pieces dry and place them on the prepared baking sheet. Brush the filets on all sides with 1 tablespoon extra virgin olive oil. Season each piece of salmon evenly with 1 teaspoon seafood seasoning and 1/2 teaspoon freshly ground black pepper. If using a salt-free seafood seasoning blend, season the salmon with 1/2 teaspoon salt. 
• Roast the salmon. Roast the salmon fillets until they’re opaque and flake easily with a fork, 10 to 13 minutes. Set the cooked salmon aside to rest for 5 minutes. Switch the oven to broil.
• Make the yogurt-dill sauce. While the salmon cooks, mix together 1 cup plain Greek yogurt, 1/4 cup finely minced shallot, 2 tablespoons finely chopped fresh dill (or 1 tablespoon dry), 1/4 cup drained capers, and the zest of a lemon. Season to taste with salt and black pepper. Set aside.
• Toast the bread. Brush one side of each slice of bread with a thin layer of olive oil and lay them out, oil side up, on a second baking sheet. Broil the bread just until lightly browned and crisp on the oiled side, 1 to 3 minutes, watching closely to ensure it doesn’t burn. Remove from the oven. 
• Assemble the sandwiches. Spread a generous layer of the yogurt sauce on the toasted side of each slice of bread. Place a few butter lettuce leaves and a few sliced pickles on four of the slices, then top with a piece of salmon. Close the sandwiches. Serve immediately. 

What to Serve with Salmon Sandwiches

While developing this recipe, I was also working on the one for our air fryer corn on the cob, which includes an option for a Mediterranean twist on Mexican street corn topped with creamy yogurt-feta sauce, Greek oregano, and Aleppo pepper. I think the combination of a salmon sandwich and an ear of dressed-up sweet corn is tough to beat!

I do think, like any sandwich night, this one would be wonderful accompanied by baked sweet potato fries, or a simple marinated tomato salad with feta and herbs. Follow it up with a refreshing sgroppino, a slushy lemon cocktail with sparkling wine, for a perfect summer evening. 

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Salmon Sandwich with Yogurt-Dill Sauce

Turn a whole, wild salmon fillet into an easy, casual dinner with this Mediterranean salmon sandwich recipe. Sauced with a healthy take on tartar sauce and topped with tender lettuce and pickles, these roasted salmon sandwiches are summery and light.

Course Dinner, Entree, Seafood

Cuisine American/Mediterranean

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 327kcal

Author Emily Teel

Ingredients

For the salmon

• 1 1/2 pound thin salmon fillets, skinned and cut into 4- to 5-ounce portions
• 1 tablespoon extra virgin olive oil
• 1 teaspoon salt-free seafood seasoning
• 1/2 teaspoon Kosher salt (optional)
• 1/2 teaspoon freshly ground black pepper
• 1 head Butter Lettuce
• Quick Pickled Cucumbers
• 8 slices Challah or soft bread of your choice

For the Yogurt-Dill sauce

• 3/4 cup plain Greek yogurt
• 1/4 cup finely minced shallot
• 2 tablespoons finely chopped fresh dill or 1 tablespoon dry
• 1/4 cup drained capers, chopped
• Zest of 1 lemon
• 1 teaspoon extra virgin olive oil
• Kosher salt
• Freshly ground black pepper

Instructions

• Get ready. Position one oven rack in the center and one rack about 6 inches from the broiler. Preheat your oven to 400°F. Pat the salmon fillets dry with paper towels and place them on a foil lined baking sheet. Brush the foil and the filets on all sides with olive oil. Season each piece of salmon evenly with the seafood seasoning, plus a good pinch each of kosher salt and black pepper.
• Roast the salmon. Roast the salmon fillets until they’re opaque and flakes easily with a fork, 12 to 14 minutes, depending on how thick they are. Set the cooked salmon aside to rest for 5 minutes. Switch the oven to broil.
• Make the yogurt-dill sauce. In a small bowl, mix together the Greek yogurt, shallot, dill, capers, and lemon zest. Season to taste with salt and black pepper. Set aside.
• Toast the bread. Brush one side of each slice of bread with a thin layer of olive oil and lay them out, oil side up, on a second baking sheet. Broil the bread just until lightly browned and crisp on the oiled side, 1 to 3 minutes, watching closely to ensure it doesn’t burn. Remove from the oven.
• Assemble the sandwiches. Spread a generous layer of the yogurt sauce on the toasted side of each slice of bread. Place a few butter lettuce leaves and a few sliced pickles on four of the slices, then top with a piece of salmon. Close the sandwiches with the remaining bread. Serve immediately.

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil used in this recipe.
• Note: The Nutrition Facts for this recipe do not include bread because how thick you slice it and the kind you use will impact the caloric value.
• To grill the salmon: Preheat a grill or grill pan over medium-high heat. Oil the grates well and grill the salmon for 4 to 5 minutes per side, depending on thickness, until just cooked through.

Nutrition

Calories: 327kcal | Carbohydrates: 6.1g | Protein: 39g | Fat: 15.8g | Saturated Fat: 2.4g | Polyunsaturated Fat: 4.9g | Monounsaturated Fat: 6.9g | Trans Fat: 0.003g | Cholesterol: 95.4mg | Sodium: 830.5mg | Potassium: 1065.4mg | Fiber: 1.6g | Sugar: 3.1g | Vitamin A: 1497.5IU | Vitamin C: 3.8mg | Calcium: 102.5mg | Iron: 2.5mg

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Stuffed Flounder with Tomatoes, Roasted Red Peppers, and Olives

Elegant, but easy, this stuffed flounder gets a Mediterranean twist with a savory filling of tomatoes, roasted red peppers, Castelvetrano olives, and dill. Once assembled, the fillets bake hand-off in a delicate wine, garlic, and saffron sauce.

Course Dinner, Entree, Fish

Cuisine American/Mediterranean

Diet Gluten Free, Low Lactose

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 4

Calories 191.9kcal

Author Mark Beahm

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 large or 2 small shallots, diced
• 3/4 cup grape tomatoes, quartered
• 1/2 cup roasted red peppers, chopped
• 1/4 cup pitted Castelvetrano olives, roughly chopped
• 1 tablespoon chopped fresh dill, plus extra for serving
• Kosher salt
• Freshly ground black pepper
• 4 flounder fillets (about 1 1/2 pounds)
• 1/4 cup chicken stock
• 1/4 cup white wine
• 2 cloves garlic, minced
• Saffron threads

US Customary – Metric

Instructions

• Get ready. Arrange a rack in the middle of the oven and preheat to 375°F.
• Make the filling. Heat the olive oil in a skillet over medium-high heat. Add the shallots, tomatoes, and roasted red peppers. Cook for about 5 minutes, stirring occasionally, until the tomatoes begin to burst and the shallots have softened. Take the pan off the heat and stir in the olives and fresh dill. Season to taste with salt and black pepper.
• Stuff the fish. Lay the flounder fillets on a clean work surface. Season both sides of the fish with salt and pepper. Spoon 3 to 4 tablespoons of filling on top of each filet. There will be extra stuffing leftover. Working with one filet at a time, roll the fish around the filling and place it seam-side-down in a 9×9-inch or 11×7-inch baking dish.
• Bake the fish. Add the chicken stock, white wine, garlic, and saffron to the pan. Bake for 15 to 20 minutes or until the fish is flaky and cooked through.
• Finish and serve. Serve the stuffed flounder with the extra filling, spoon the pan sauce over the fish, and garnish with more chopped fresh dill.

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients, including the olive oil and saffron used in this recipe.
• Substitute another fish: You can swap the flounder for another flat fish like fluke, sole, or halibut. If your halibut pieces are thick and meaty, consider cutting a slit in the middle and adding the filling using this method, rather than wrapping the fish around it. You can also make this dish with tilapia fillets.

Nutrition

Calories: 191.9kcal | Carbohydrates: 4.2g | Protein: 22.1g | Fat: 8.3g | Saturated Fat: 1.4g | Polyunsaturated Fat: 1.2g | Monounsaturated Fat: 4.5g | Trans Fat: 0.02g | Cholesterol: 76.5mg | Sodium: 516.7mg | Potassium: 418.5mg | Fiber: 1.1g | Sugar: 1.5g | Vitamin A: 421.1IU | Vitamin C: 13mg | Calcium: 57.3mg | Iron: 0.8mg

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