Provençal aïoli (fish and vegetables)

The great Provençal feast: poached white fish and steamed vegetables served with a lightened garlic sauce. Colourful, sociable and light, it is a complete, fresh meal in the style of a grand aïoli.

Preparation: 25 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 438 kcal · 48 g protein · 37 g carbohydrate · 10 g fat

Ingredients

• 600 g of cod
• 4 carrots
• 4 potatoes
• 200 g of green beans
• 4 eggs
• 150 g of Greek yoghurt
• 3 cloves of garlic

Method

1. Steam the vegetables and hard-boil the eggs.
2. Poach the cod.
3. Make a lighter aïoli sauce: Greek yoghurt, crushed garlic, lemon juice and a drizzle of oil.
4. Arrange the fish, vegetables and eggs with the sauce.

Nutritional benefits

Cod provides lean protein that is good for cholesterol, the plentiful steamed vegetables add fibre and vitamins, and the egg adds protein. Replacing the traditional aïoli (oil and egg yolk) with a Greek yoghurt and garlic sauce makes the dish much lighter while keeping its sociable spirit. A complete, fresh meal.

Variations and substitutions

• With whelks or prawns as well.
• With seasonal vegetables (cauliflower, beetroot).
• Traditional aïoli for special occasions.
• With soaked salt cod.

Storage and making ahead

The components keep for 2 days and the sauce for 3 days. Assemble just before serving.

💡 Good to know

A garlic and Greek yoghurt sauce replaces the classic aïoli, which is loaded with oil: just as fragrant, and much lighter.

Read more

Discover more high-protein recipes · weight-loss recipes · cholesterol-friendly recipes · gluten-free recipes.

The foods in this recipe: cod · carrots · potatoes · green beans · eggs.

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