Fish Creole(Low Calorie Recipe)
A light and flavorful fish creole with tomato, mushrooms, and vegetables, perfect for a healthy, low-calorie meal that highlights fresh flavors and simple preparation.
Ingredients
Instructions
- Rinse fish and pat dry with paper towels.
- Arrange the fish fillets in a 9 x 12-inch dish, placing the thickest pieces on the outside edge.
- In a 1-quart glass measure, stir together tomato sauce, sliced mushrooms, diced green pepper, sliced celery, water, minced onion, and chicken bouillon granules.
- Pour the mixture evenly over the fish fillets.
- Cover the dish tightly with foil or a lid.
- Bake in a 350°F (175°C) oven for about 30 to 40 minutes, until the fish is opaque and cooked through.
Tips & Substitutions
For added depth of flavor, consider incorporating fresh herbs like parsley or thyme into the sauce mixture. If you don't have chicken bouillon, vegetable broth can be a great substitute. Feel free to replace sole or haddock with other white fish if desired. For a kick of heat, add a pinch of red pepper flakes to the sauce.
Serving Suggestions
Serve Fish Creole over a bed of fluffy rice or quinoa to soak up the flavorful sauce. A side of steamed vegetables or a fresh salad pairs beautifully, adding balance to the meal. For a comforting finish, consider rounding out the dinner with a bowl of Old Fashioned Granny Dumplings for a hearty touch.
Storage & Reheating
Leftover Fish Creole can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm in the microwave or in a covered skillet over low heat, adding a splash of water if needed to keep it moist. Avoid overheating to prevent the fish from becoming tough.
Nutrition & Diet Analysis (per serving)
Each serving of Fish Creole(Low Calorie Recipe) contains roughly 96 calories, with 19g protein, 2g carbohydrates, and 1g fat. It is an excellent source of protein (38% of the Daily Value) and vitamin D (21% of the Daily Value), and a good source of vitamin C. At about 96 calories per serving, it is a lighter, protein-rich choice.
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 instead of fresh?
Yes, you can use frozen fish fillets for this recipe. Just ensure they are fully thawed and patted dry before cooking to achieve the best texture. Cooking times may vary slightly, so monitor the fish closely to ensure it cooks through without drying out.
What can I substitute for tomato sauce?
If you don't have tomato sauce, crushed tomatoes or even a homemade tomato puree can work as a substitute. You may need to adjust the seasoning slightly since canned tomato sauce often contains added spices and salt that enhance the flavor profile of the dish.
Is this recipe suitable for meal prep?
Absolutely! Fish Creole is excellent for meal prep. You can make a larger batch and portion it out for lunches or dinners throughout the week. Just be sure to store it properly and consume it within a couple of days for the best quality.
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).