Courtbouillon
A rich, tomato-based Cajun fish stew from Louisiana, simmered slow with bell peppers, onion, and celery. Redfish or any firm white fish soaks up the smoky, spicy gravy, making it a warming, rustic meal served over steamed rice.
For 4 servings
- prep
Season the fish.
Pat the fish chunks dry and season lightly with a pinch of salt and black pepper. Set aside while you start the roux.
- saute · ~12 min
Make the roux.
1.Heat oil in a dutch oven over medium heat.2.Add flour and whisk constantly until it turns a deep peanut-butter brown (10-12 min).TIPDon't rush the roux — a proper dark roux builds the dish's deep, nutty flavor. Keep stirring or it burns. - saute · ~8 min
Sweat the trinity and garlic.
1.Add chopped onion, bell pepper, and celery to the roux immediately.2.Stir well and cook until softened (5-7 min).3.Add minced garlic and cook until fragrant (1 min).TIPAdding the vegetables stops the roux from darkening further — have them ready to go. - simmer · ~22 min
Build the tomato base.
1.Add chopped tomatoes, tomato paste, and water. Stir until blended.2.Add bay leaves, thyme, oregano, cayenne, black pepper, and salt.3.Bring to a gentle boil, then reduce heat to low.4.Cover and simmer for 20 minutes, stirring occasionally. - simmer · ~15 min
Poach the fish in the gravy.
1.Gently nestle the seasoned fish chunks into the simmering gravy.2.Spoon some gravy over the fish to cover.3.Cover and simmer on low until the fish flakes easily (12-15 min).4.Avoid stirring to keep the fish pieces whole.TIPDo not boil hard once the fish is in — a gentle simmer keeps it tender and prevents breaking. - garnish
Finish with lemon and fresh herbs.
Remove from heat. Drizzle lemon juice over the stew and scatter green onion and parsley on top.
- serve
Serve over steamed rice.
Ladle the courtbouillon into shallow bowls alongside a mound of hot steamed white rice.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Make your roux the color of a copper penny — a deep brown roux is the foundation of genuine Louisiana flavor.
- 2Prep the Holy Trinity (onion, bell pepper, celery) before you start the roux; adding them immediately stops the roux from burning.
- 3Use firm white fish like redfish, snapper, or catfish — delicate fish will fall apart during the gentle simmer.
- 4Nestle the fish gently into the gravy and do NOT stir once added; poaching keeps the chunks intact and flaky.
- 5Taste the gravy before adding the fish and adjust salt and cayenne — the liquid should be boldly seasoned since the fish will absorb flavor.
- 6Let the stew rest off the heat for 5 minutes after adding lemon juice; the acid brightens the tomato base without making it tart.
Adapt it for your goals.
Smoked Fish
Swap half the fresh redfish for hot-smoked fish fillets; add them in the last 5 minutes of poaching for a deeper, campfire-like flavor.
Seafood MedleySeafood Medley
Add 200g peeled shrimp and 200g crab claws in the last 5 minutes of cooking for a Gulf-style seafood courtbouillon.
Low CarbLow-Carb
Skip the flour roux entirely — use 2 tbsp okra or 1 tsp xanthan gum to thicken; serve over cauliflower rice instead of white rice.
Okra ThickenedOkra Thickened
Add 1 cup sliced fresh or frozen okra with the tomatoes; okra's natural mucilage thickens the stew and adds a classic Southern texture.
SpicierSpicier
Double the cayenne and add 1 chopped jalapeño or serrano pepper with the Holy Trinity for a fire-roasted kick.
Why this is on our healthy list.
Lean Protein Source
Redfish and other firm white fish are low in fat and high in high-quality protein, supporting muscle repair and satiety.
Rich in Lycopene
Tomatoes and tomato paste are packed with lycopene, a powerful antioxidant linked to heart health and reduced inflammation.
Low in Saturated Fat
This stew uses just 2 tablespoons of oil for the roux, keeping saturated fat low compared to cream-based seafood stews.
Loaded with Vegetables
The Holy Trinity of onion, bell pepper, and celery provides fiber, vitamin C, and potassium — essential for digestion and immune support.
Frequently asked questions
Yes, but thaw completely in the fridge, pat dry, and season well. Frozen fish releases more liquid, so simmer 2-3 minutes longer to thicken the gravy.
