Fish Rougaille
CreoleMain Course SpicyRs 180 Lightly pan-fried in olive oil · Himalayan salt

Fish Rougaille

White fish fillets in a tangy tomato and onion sauce with herbs and garlic. Lightly cooked with minimal oil for a low-fat, high-protein Creole dish. Served with a 50/50 blend of white and brown rice for a low-GI, high-fibre twist — if you prefer traditional white rice, the blend keeps the change barely noticeable. Prefer it milder? Just ask — we dial down the chilli while keeping the full aromatic flavour, so it's gentle on the palate without losing its Mauritian character.

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We'll scale portions & recipes for 1.

Spice level

Rice

Nutrition

240

Calories · kcal

12

Carbs · g

28

Protein · g

7

Fat · g

400

Sodium · mg

6

Sugar · g

Complete Your Plate

Konplet To Lasiet · Enn bon kombinazon legim, fri ek bweson pou akonpagn to manze.

A balanced vegetable, fruit & drink pairing to complement your meal — optional, and yours to choose.

Fish Rougaille Main meal

Fish Rougaille

Creole

Cucumber & Tomato Salad Vegetable

Cucumber & Tomato Salad

Cucumber, tomato, onion, coriander, lemon

Pineapple Fruit

Pineapple

Fresh Victoria pineapple

Watermelon & Lime Drink

Watermelon & Lime

Cooling fruit water

🥜

Healthy nuts pairing

Tap to choose the nuts you'd like — Peanuts is our top pick for this meal.

Choose a plate pairing or at least one nut to add.

Tradision ek Lekilib dan enn sel lasiet — a balanced pairing to enjoy alongside your meal.

Suitable for

DiabetesHeart DiseaseHigh CholesterolHypertensionObesity

Ingredients

  • • White fish, tomatoes, onion, garlic, thyme, ginger, spring onion, chilli, coriander

Preparation

  1. 1Sear fish lightly; sweat onion, garlic and thyme; add fresh tomato; simmer; nestle fish in sauce; finish with coriander.

Cultural note

Fish rougaille is a light, zesty coastal favourite across Mauritius.

How did you like it?

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