Seafood Creole
Seafood Creole is a flavorful, hearty dish featuring tender fish in a rich tomato-based sauce with green onions, parsley, and peppers, perfect for seafood lovers.
Ingredients
- 1 lb fresh fish fillets, cut in 1-inch chunks ⓘ
- 1/4 c vegetable oil ⓘ
- 1/4 c flour ⓘ
- 1 c flour ⓘ
- 1 c hot water ⓘ
- 1 (8 oz) can tomato sauce ⓘ
- 1/2 c chopped green onions ⓘ
- 1/2 c parsley, chopped ⓘ
- 1/4 c green peppers
- 4 cloves chopped garlic ⓘ
- 2 whole bay leaves ⓘ
- 1 1/2 tsp salt ⓘ
- 1/2 tsp thyme ⓘ
- 1 lemon slice ⓘ
Instructions
- Prepare the roux by heating vegetable oil in a large skillet and blending in flour over medium heat.
- Stir constantly until the roux turns brown, being careful not to scorch.
- Add hot water slowly to the roux and cook until the mixture is thick and smooth.
- Add tomato sauce, chopped green onions, parsley, green peppers, chopped garlic, bay leaves, salt, and thyme to the skillet.
- Cover and simmer the mixture for 15 minutes, then remove the bay leaves.
- Add the fish chunks and cook until the fish is tender and cooked through.
- Serve hot over rice with a lemon slice garnish.
Tips & Substitutions
For a richer flavor, consider adding smoked paprika or a dash of cayenne pepper. If you don't have fresh fish, shrimp or crab can be great substitutes. Make sure to stir the roux constantly to avoid burning, as it can go from perfect to scorched quickly. This dish pairs beautifully with Cajun Shrimp Creole for a delightful seafood feast.
Serving Suggestions
Serve this flavorful Seafood Creole over a bed of fluffy white rice to soak up the sauce. A side of crusty garlic bread complements the dish well, and a fresh green salad adds a nice contrast. For a complete seafood experience, consider pairing it with other seafood recipes.
Storage & Reheating
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, gently warm on the stove over low heat, adding a splash of water or broth to maintain moisture. Avoid microwaving, as it can overcook the fish and change the texture.
Nutrition & Diet Analysis (per serving)
Each serving of Seafood Creole contains roughly 494 calories, with 21g protein, 96g carbohydrates, and 6g fat. It is an excellent source of iron (118% of the Daily Value), vitamin C (102% of the Daily Value), and dietary fiber (49% of the Daily Value), and a good source of potassium and vitamin A. Note that it is relatively high in sodium, at 2669mg per serving (116% 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 for this recipe?
Yes, you can use frozen fish fillets. Just ensure they are fully thawed and pat them dry before adding them to the dish. This will help prevent excess moisture that can dilute the sauce.
What type of fish works best in Seafood Creole?
Firm white fish like cod, tilapia, or snapper are great choices for this recipe. They hold up well during cooking and absorb the flavors beautifully. However, feel free to experiment with your favorite fish.
Can I make this dish ahead of time?
Absolutely! You can prepare the roux and sauce in advance, then add the fish just before serving. This allows the flavors to develop and makes for easier meal prep, especially for gatherings.
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).