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M&S - Fish Provencal

Tuesday, 18 February 2014

M&S have put together 4 easy recipes for under 400 calorie meals. (These are particularly good for anyone doing the 5-2 diet) The recipe cards are available in store and I tried out the Fish Provencal.

Marks and Spencer use the Eat Well sunflower logo to make it easier for us to enjoy a balanced diet. All the recipes on the healthy recipe cards in store feature this logo.
Eat Well sunflower logo
The Eat Well sunflower logo, introduced in 2005, is based on the principles of the Eat Well Plate to help you achieve a balance of the nutrients your body needs from each of the different food groups. The logo can be found across their stores and helps to identify the better choice within each of the food groups, e.g. wholemeal bread, skinless chicken, skimmed and semi-skimmed milk and low fat yogurt.

This recipe serves 2 and counts towards 1 of your 5 a day.


- 1tbsp Olive oil
- 1 Pepper – finely sliced
- 2 Garlic cloves - crushed
- 2 Cod Fillets
- 400g Canned Cherry tomatoes
- 6 Olives
- 1 tbsp Parsley – finely chopped


  1. Heat olive oil in a non-stick frying pan or wok and cook the fish, skin side up, for 3-4 minutes. Put on a plate.
  2. Add the peppers and garlic to the hot pan, stir fry 1-2 minutes, then stir in the tomatoes and olives and bring to a simmer.
  3. Tuck the fish fillets (skin side down), into the sauce, cover and cook gently for 4-5 minutes or until the fish is tender and flakes easily. Scatter in the fresh herbs and season to taste.
  4. Serve the fish on a bed of sauce with steamed couscous (or pasta or potatoes).

This was such a tasty dish, I loved the cherry tomatoes which popped in my mouth and it really didn't take long to rustle up at all. This would make great mid week, guilt free treat and other than the fish most of the ingredients are basic store cupboard things so it won't cost a lot to make this either.

For more recipes like this head to the M&S Healthy Food pages.

*The meal was provided by Marks and Spencers, located in St David's.


  1. Oooh that looks yum, definitely gonna add that to my pile of 'healthy recipes'! Looks so easy to make too! x

    1. It really was easy and I was a little nervous because I never really cook fish.

  2. This looks really tasty, will be giving it a try :)


  3. Healthy and delicious - I really should eat more fish as well.

  4. This looks delicious, fish is one of my favourites!

    Maria xxx

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