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Provençal Baked Fish

15 minutes

Prep Time

30 minutes

cook Time

4

Servings
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Curated by: Margaret
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Provençal Baked Fish

Contains

image

Fish

Cookware Used

Cosori Iconic stainless steel smart air fryer with 6.5-quart basket, front view

Iconic™ The Stainless Steel 6.5-Quart Smart Air Fryer

This Provençal-style baked fish captures the rustic, sunlit flavors of southern France. As the fish roasts, tomatoes, potatoes, fennel, and herbs soften and caramelizearound it, infusing the dish with fragrant depth while the fishremainstender and flaky. The result is a vibrant, comforting meal layered with fresh Mediterranean character.

How To Pick Whole Fish

To pick a fresh whole fish at the grocery store, look for bright, clear, and bulging eyes, vibrant red or pink gills without thick slime, and firm, elastic flesh that springs back when pressed. The fish should smell like the ocean or have a mild, clean scent, rather than a pungent fishy odor.

Ingredient Swaps

You can use any whole fish as long as it fits inside the air fryer basket.

The information contained in this recipe is intended for informational purposes only and does not constitute medical or dietary advice. The authors and publishers of this recipe are not responsible for any adverse reactions, health problems, or other consequences that may arise from the use of the recipe or ingredients contained herein. Readers are advised to use their own judgment and knowledge when preparing recipes, including considering any food allergies, dietary restrictions, or other health concerns they or those they are cooking for may have.Nutritional information, where provided, is offered as a courtesy and is not guaranteed to be accurate. Readers should independently verify nutritional information if accuracy is critical.This recipe is not intended to replace professional advice from a physician, registered dietitian, or other qualified healthcare professional. If you have any health concerns or questions about your diet, please consult with a qualified professional. The authors and publishers disclaim any liability for any adverse effects resulting from the use of the information provided in this recipe.

Ingredients Needed

Vegetables

Fish

Scale 1x 2x 3x
Yield 4 Serving

Instructions

Prepare the Vegetables & Fish 

  1. Combine all the vegetable ingredients in a large bowl and toss until well combined. 
  2. Drizzle the fish all over with 2 tablespoons olive oil, then season the inner cavity with ½ teaspoon salt and ¼ teaspoon pepper.  
  3. Fill the fish with shallot, lemon slices, parsley, and fennel fronds. Drizzle the fish on top with white wine.  

Cook the Vegetables & Fish 

  1. Remove the crisper plate from the air fryer basket.  
  2. Select the Air Fry function, adjust the temperature to 400°F and time to 4 minutes, then tap Start/Pause to preheat. 
  3. Place the vegetables directly into the preheated basket. 
  4. Select the Air Fry function at 385°F and adjust time to 15 minutes, then tap Start/Pause.  
  5. Stir the vegetables halfway through cooking.  
  6. Place the crisper plate on top of the vegetables, then place the fish on top of the crisper plate. 
  7. Select the Air Fry function, adjust the temperature to 400°F and time to 15 minutes, then tap Start/Pause
  8. Remove the fish when the skin is crispy and the flesh is fully cooked. Remove the vegetables when tender and golden brown.  

Assemble 

  1. Transfer the vegetables to a serving dish. Gently remove the spine from the fish and scoop off the flesh, being careful to remove any small bones. Serve fish with vegetables.  

Chef Notes: Make sure your whole fish can fit inside the air fryer basket. You can also cut off the tail to help it fit.

Nutrition

Serving Size: ¼ pound of fish with 1 cup of vegetables

  • Calories 460 
  • Protein 51 grams 
  • Carbohydrates 21 grams 
  • Fat 18 grams 
  • Fiber 7 grams 
  • Saturated Fat 2 grams 
  • Cholesterol 80 milligrams 
  • Sodium 593 milligrams 

NUTRITIONAL INFORMATION IS ONLY AN ESTIMATE. THE ACCURACY OF THE NUTRITIONAL INFORMATION FOR ANY RECIPE ON THIS SITE IS NOT GUARANTEED.

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