Fish Creole Recipe


Preparation Time10 MinCooking Time25 Min
Ready In35 MinDifficulty LevelEasy
Health IndexHealthyServings4
Main IngredientInterest Group


 Hot water1 Cup (16 tbs)
 Tomato sauce8 Ounce
 Chopped onion1⁄2 Cup (8 tbs)
 Uncooked long grain white rice1⁄3 Cup (5.33 tbs)
 Dried basil leaves1⁄2 Teaspoon
 Dried tarragon leaves1⁄4 Teaspoon
 Salt1⁄4 Teaspoon
 Hot pepper sauce1⁄4 Teaspoon
 Cod fillets12 Ounce, cut into 3/4-inch cubes (About 3/4 Inch Thick)

Nutrition Facts

Serving size

Calories 160 Calories from Fat 8

% Daily Value*

Total Fat 0.85 g1.3%

Saturated Fat 0.17 g0.86%

Trans Fat 0 g

Cholesterol 36.6 mg

Sodium 178.3 mg7.4%

Total Carbohydrates 20 g6.6%

Dietary Fiber 1.7 g6.7%

Sugars 3.8 g

Protein 17 g34.7%

Vitamin A 8.2% Vitamin C 17.3%

Calcium 4.9% Iron 7.2%

*Based on a 2000 Calorie diet


In 1 1/2-quart casserole, combine all ingredients, except cod.
Mix well.
Microwave at High for 5 minutes.
Reduce power to 50% (Medium).
Microwave for 20 to 26 minutes, or until rice is tender.
Stir in cod.
Microwave at 50% (Medium) for 4 to 5 minutes, or until fish flakes easily with fork, stirring once.
Let stand, covered, for 3 minutes.