Creole Sole
A flavorful Creole-inspired whitefish dish featuring bell peppers, celery, and tomatoes with a hint of spice, perfect for quick, vibrant, and healthy meals.
Ingredients
- 1 green bell pepper, seeded and cut in strips ⓘ
- 1 rib celery, minced ⓘ
- 1/2 small onion, minced ⓘ
- 1 tsp. olive oil ⓘ
- 1 c. diced, fresh tomato ⓘ
- 1 small bay leaf ⓘ
- 1/2 tsp. minced fresh thyme ⓘ
- pinch of ground cloves ⓘ
- dash of Tabasco sauce ⓘ
- salt and pepper as desired ⓘ
- 1/2 lb. sole, flounder or other whitefish fillets ⓘ
Instructions
- Sauté bell pepper, celery, and onion in olive oil until tender, but not brown.
- Stir in fresh tomato, bay leaf, thyme, cloves, Tabasco, salt, and pepper.
- Simmer gently for 5 to 10 minutes.
Tips & Substitutions
For a richer flavor, consider adding a splash of white wine while simmering. If fresh thyme is unavailable, you can substitute with 1/4 teaspoon of dried thyme. When choosing your fish, flounder or sole works best, but any mild white fish will do. Add some diced bell peppers or zucchini for extra veggies.
Serving Suggestions
Serve the Creole Sole over a bed of rice or alongside crusty bread to soak up the flavorful sauce. It pairs beautifully with a fresh green salad or grilled vegetables. For a more indulgent meal, consider serving it alongside Golden Tuna Supreme Roll or Hawaiian Shrimp for a delightful seafood feast.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the dish on the stovetop over low heat, adding a splash of water or broth to maintain moisture. Avoid microwaving to prevent overcooking the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Creole Sole contains roughly 202 calories, with 4g protein, 26g carbohydrates, and 10g fat. It is an excellent source of vitamin C (35% of the Daily Value), and a good source of dietary fiber and iron. Note that it is relatively high in sodium, at 2150mg per serving (93% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just be sure to thaw them completely before cooking to ensure even cooking. Pat them dry to remove excess moisture, which will help the sauce cling better.
What can I substitute for the bay leaf?
If you don't have bay leaf, you can omit it entirely or add a pinch of dried oregano for a different flavor profile. It won’t replicate the exact taste, but it will still enhance the dish.
How can I make this dish spicier?
To add more heat, consider increasing the amount of Tabasco sauce or adding chopped jalapeños or red pepper flakes. Adjust to your heat preference, starting with small amounts and tasting as you go.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).