Thursday, December 11, 2014

Oven-Baked Tilapia with Herbes de Provence

Provençal cuisine has traditionally used many herbs that were often characterized collectively as 'herbes de Provence', an aromatic mixture of robust herbs typically found growing on hillsides throughout this picturesque region of southeastern France. Although the ingredient ratios have altered over the years, the blend that we now know as Herbes de Provence, which includes rosemary, thyme, oregano, savoury and marjoram, wasn't sold commercially until the 1970's. Delicious added to marinades for grilled lamb, pork and chicken, this aromatic blend is also sensational as a seasoning for any white fish, such as monkfish, branzino or one of my favourites — tilapia. Low in fat, calories and carbs, tilapia is a good source of protein and healthy part of any calorie reduced diet, especially when trying to shed a few pounds before the festive indulgence of the Christmas season begins.

Oven-Baked Tilapia with Herbes de Provence
Serves 2

2 Tilapia filets
1 1/2 tsp olive oil
1 tsp herbes de provence
Kosher salt and fresh ground white pepper
2 slices of lemon, halved for garnish
2 sprigs of parsley, for garnish

Preheat oven to 375°F. Line a baking sheet with aluminum foil and lightly brush with 1/2 teaspoon of olive oil to prevent the fish from sticking. Place the tilapia on top and rub with the remaining oil, then season with the herbs de provence, salt and pepper. Bake for 15-20 minutes, or until the fish flakes easily. To serve, garnish with fresh sliced lemon and chopped parsley.