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Amberjack with Provençal Sauce

Yield 6 servings.

Ingredients

  • 1 cup chopped onion
  • 1 teaspoon minced garlic
  • 1/2 teaspoon dried whole thyme
  • 1/2 bay leaf
  • 2 tablespoons margarine, melted
  • 1 (16-ounce) can crushed tomatoes, undrained
  • 1 (8-ounce) can tomato sauce
  • 1/4 cup chopped fresh parsley, divided
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon sugar
  • 1/2 teaspoon freshly ground pepper, divided
  • 6 (4-ounce) amberjack fillets
  • 3 tablespoons all-purpose flour
  • 2 tablespoons vegetable oil
  • Fresh thyme sprigs (optional)
  • Fresh green beans (optional)

Nutrition Information

  • calories 249
  • caloriesfromfat 37 %
  • fat 11 g
  • satfat 2.1 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 26.1 g
  • carbohydrate 11.7 g
  • fiber 0.0 g
  • cholesterol 49 mg
  • iron 0.0 mg
  • sodium 708 mg
  • calcium 0.0 mg

How to Make It

  1. Saute first 4 ingredients in margarine in a skillet over medium-high heat until tender. Stir in crushed tomatoes and tomato sauce. Cook, uncovered, over low heat 30 minutes or until thickened. Remove and discard bay leaf. Stir in 2 tablespoons parsley, 1/4 teaspoon salt, sugar, and 1/4 teaspoon pepper.

  2. Rinse fillets and pat dry; sprinkle with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Dredge fillets in flour. Cook fillets in hot oil in a large nonstick skillet over medium-high heat 2 to 3 minutes on each side or until fish flakes easily when tested with a fork. Transfer to a serving platter. Spoon sauce evenly over fillets; sprinkle with remaining 2 tablespoons parsley. If desired, garnish with fresh thyme and serve with green beans.

Light and Luscious