Fish Creole

Dive into the vibrant flavors of the South with this delicious Fish Creole recipe—a Cajun-inspired classic that's both hearty and wholesome. Tender white fish fillets, such as cod or tilapia, are gently simmered in a rich, savory tomato-based sauce bursting with diced tomatoes, bell peppers, onion, and a medley of aromatic spices like thyme, paprika, and cayenne. A hint of heat and a touch of freshness from chopped parsley make this dish a true culinary treat. Perfectly balanced and served over fluffy white rice, this one-pan wonder combines bold flavors and simplicity, making it an ideal weeknight dinner or an impressive meal for entertaining. With just 15 minutes of prep time, you can savor the irresistible taste of this Louisiana-inspired favorite in under an hour!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod or tilapia)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 teaspoon paprika
• 2 tablespoons vegetable oil
• 1 medium onion, finely chopped
• 1 medium green bell pepper, diced
• 1 medium red bell pepper, diced
• 1 piece celery stalk, finely chopped
• 3 cloves garlic, minced
• 15 ounces canned diced tomatoes
• 2 tablespoons tomato paste
• 1 cup chicken broth
• 0.5 teaspoon thyme (dried)
• 0.5 teaspoon oregano (dried)
• 0.25 teaspoon cayenne pepper
• 1 piece bay leaf
• 2 tablespoons chopped fresh parsley
• 4 servings cooked white rice

Directions

Step 1

Season the fish fillets with 1/2 teaspoon salt, 1/4 teaspoon black pepper, and the paprika. Set aside.

Step 2

In a large skillet, heat the vegetable oil over medium heat.

Step 3

Add the chopped onion, green bell pepper, red bell pepper, and celery. Sauté for 5-7 minutes, or until the vegetables are softened.

Step 4

Stir in the minced garlic and cook for 1 minute, until fragrant.

Step 5

Add the canned diced tomatoes (with juice), tomato paste, and chicken broth. Stir well to combine.

Step 6

Season the mixture with the remaining 1/2 teaspoon salt, 1/4 teaspoon black pepper, thyme, oregano, cayenne pepper, and bay leaf.

Step 7

Bring the sauce to a simmer over medium heat. Allow it to cook for 10 minutes, stirring occasionally, to thicken slightly and allow the flavors to meld.

Step 8

Gently place the seasoned fish fillets into the skillet, spooning some sauce over the top of the fish.

Step 9

Cover the skillet and reduce the heat to low. Simmer for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 10

Remove the bay leaf and discard.

Step 11

Sprinkle the finished dish with chopped fresh parsley for garnish.

Step 12

Serve the Fish Creole hot over a bed of cooked white rice. Enjoy!

Nutrition Facts

Serving size	2206.1 grams (2206.1g)

Amount per serving	% Daily Value*
Calories	1858

Total Fat 48.60g	62%
Saturated Fat 9.20g	46%
Polyunsaturated Fat 20.90g
Cholesterol 249mg	83%
Sodium 5377mg	234%
Total Carbohydrate 235.00g	85%
Dietary Fiber 21.20g	76%
Total Sugars 31.00g
Protein 119.10g	238%

Vitamin D 800IU	4000%
Calcium 443mg	34%
Iron 17mg	97%
Potassium 3812mg	81%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.6%

Protein: 25.7%

Carbs: 50.7%