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Seychellois

Seychellois grilled fish with Creole sauce

Non-vegetarian

Pwason griye ek sos kreol

Fish fillets marinated in lime, garlic, ginger and chilli, grilled and topped with a quick fresh tomato and thyme Creole sauce. Everyday island cooking.

Seychellois grilled fish with Creole sauce is a Seychellois main course from Seychelles, ready in about 1 hour 5 minutes and made with white fish fillet and tomato. It serves 4 and is rated easy to cook.

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Delicious spicy grilled fish served in a rich sauce, perfect for a flavorful dining experience.
Photo: 女子 正真 / Pexels · Pexels License
Prep
15 min
Cook
20 min
Rest
30 min
Total
1 h 5 min
Serves
4
Level
Easy
Calories
246

Ingredients

4 servings

For the marinade

For the Creole sauce

Equipment

Method

  1. Step 1

    Mix the lime juice (opens in a new tab), garlic (opens in a new tab), ginger, chilli, salt and oil, rub over the fish and leave to marinate in the fridge.

    • 5 min

    Food safety: Marinate fish in the fridge, and no longer than an hour or the lime starts to 'cook' it.

    Meat coated in a spiced marinade in a bowl
    How it looks · Photo: Ip Photographer on Pexels

  2. Step 2

    For the sauce, soften the onion (opens in a new tab) in the oil, add garlic (opens in a new tab), tomatoes (opens in a new tab), thyme (opens in a new tab), chilli and salt and simmer until thick and saucy.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  3. Step 3

    Grill the fish over a hot barbecue or under a hot grill for 3–4 minutes per side until it flakes easily.

    Food safety: Fish is cooked when it is opaque throughout and reaches 63 °C.

    Food cooking over a grill
    How it looks · Photo: Malte Luk on Pexels

  4. Step 4

    Spoon the sauce over the fish, scatter with parsley (opens in a new tab) and serve with rice.

      Fresh herbs scattered over a finished dish
      How it looks · Photo: Klaus Nielsen on Pexels

    About this dish

    Origin
    Seychelles · Commonly attributedAlso popular in MauritiusMore food from Seychelles
    Dish
    Lunch · Dinner · Main courses · Grills & kebabs
    Cooking method
    Grilled, Marinated / cured, Simmered
    Taste
    fresh, citrusy, spicy (chilli heat), herby
    Diet
    Pescatarian · No gluten ingredients · Dairy-free · No nut ingredients · Low-carb · High-protein
    All labelsPescatarian · Non-vegetarian · No gluten ingredients · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-carb · High-protein · Calorie-conscious
    Worked out from the ingredients. How labels work
    Good for
    Everyday
    Cook more with
    White fish fillet · Tomato · Lime juice · Garlic · Fresh ginger · Fresh red chilli
    Techniques
    Grilling · Broiling · Charcoal grilling · Simmering · Marinating

    Allergens

    • Contains: Fishfrom white fish fillet

    Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

    Nutrition

    246 kcal per serving

    Calculated

    1 serving ≈ 327 g · recipe makes 4

    Where the energy comes from

    • Protein 43%
    • Carbohydrate 17%
    • Fat 41%
    Nutrition per serving and per 100 g
    NutrientPer servingPer 100 g*
    Energy246 kcal75 kcal
    Protein26.3 g8 g
    Carbohydrate10.2 g3.1 g
    Net carbohydrate8 g2.5 g
    Sugars4.6 g1.4 g
    Added sugars0 g0 g
    Fibre2.2 g0.7 g
    Fat11.2 g3.4 g
    Saturated fat0.9 g0.3 g
    Trans fat0 g0 g
    Cholesterol81 mg25 mg
    Sodium1202 mg368 mg
    Salt equivalent3 g0.9 g
    Vitamins & minerals per serving
    Potassium
    800 mg
    Calcium
    48 mg
    Iron
    0.8 mg
    Magnesium
    51 mg
    Vitamin A (RAE)
    78 µg
    Vitamin C
    25 mg
    Vitamin D
    0.8 µg
    Vitamin B12
    2.7 µg
    Folate (DFE)
    43 µg

    How these numbers were made

    • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
    • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
    • Optional ingredients are not included: green chilli, parsley, long-grain white rice.
    • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
    • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

    Good to know

    Tips

    • Oil the grill bars well and do not move the fish until it releases naturally.

    Common mistakes

    • Marinating in lime for too long — the fish turns opaque and mushy before it hits the grill.

    Serve with

    • Rice, lentils and a green papaya or cucumber salad (salad zariko).

    Storage

    • Best eaten fresh; the sauce keeps 3 days in the fridge.

    Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

    Recipe DNA

    How this dish is built

    Built from the recipe’s own sections. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

    What the dish is built around

    Main ingredient

    Used in steps 1, 4

    Reviews & corrections

    Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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