Louisiana Fish Coubion (Courtbouillon)
Health starts in the kitchen.If you grew up in South Louisiana like I did, you probably knew this dish simply as coubion. Some spell it courtbouillon — the original French term meaning “short broth.” Either way, it’s a deeply comforting Creole tomato-based fish stew that tastes like home.Traditionally served over rice, this version keeps all the bold Cajun flavor but lightens it up. No roux. No oil. No flour. Just rich tomato broth, fresh herbs, and tender white fish gently poached until flaky and perfect.You can make it in 30 minutes for a weeknight dinner — or let it simmer longer for Sunday-level depth.Both versions work beautifully for a low-carb lifestyle.
Ingredients
Ingredients
Fish
- 1½ –2 lbs firm white fish cod, snapper, mahi, redfish, or catfish
- Salt and black pepper
- 1 tsp Cajun seasoning no sugar added
Trinity Base
- 3 cups diced onion celery, and bell pepper (fresh or frozen blend)
- 4 cloves garlic minced
Tomato Layer
- 1 15 oz can crushed tomatoes
- 1 8 oz can tomato sauce
- 1 tbsp tomato paste
- 1 cup diced tomatoes optional but adds texture
Broth & Seasoning
- 2 –3 cups vegetable or chicken broth
- 1½ tbsp Cajun seasoning
- 1 tsp smoked paprika
- ½ tsp dried thyme
- 1 –2 bay leaves
- Pinch cayenne optional
- 1 tbsp Worcestershire optional for depth
- Salt and pepper to taste
Optional Thickening
- ¾ cup sliced okra fresh or frozen
- Finish
- Juice of ½ lemon
- Chopped green onions
- Fresh parsley
Instructions
Instructions
1. Season the Fish
- Lightly season fish fillets with salt, pepper, and Cajun seasoning. Set aside.
- Sauté the Trinity (No Oil Method)
- In a Dutch oven or large pot, add the Trinity mixture with small splashes of broth. Cook 6–8 minutes until softened. Add garlic and cook 30 seconds more.
2. Build the Sauce
- Stir in tomato paste and cook 1 minute to deepen flavor. Add crushed tomatoes, tomato sauce, diced tomatoes, broth, Cajun seasoning, smoked paprika, thyme, bay leaves, cayenne, and Worcestershire.
- Bring to a simmer.
Choose Your Flavor Depth
- Quick Version (30 Minutes Total)
- Simmer uncovered 10–15 minutes.
- Nestle fish into sauce. Cover and simmer 8–10 minutes until fish flakes easily.
- Finish with lemon juice and fresh herbs.
Sunday Version (Richer Flavor)
- Simmer uncovered 25–30 minutes to concentrate flavor.
- Add okra during the last 10–12 minutes if using.
- Add fish and gently poach 10–12 minutes.
- Finish with lemon and herbs.
- Do not stir heavily once fish is added.
Serving Suggestions
- Serve over cauliflower rice for a low-carb option
- Serve alone in a bowl for ultra-light
- Traditional version pairs with jasmine rice
Notes
Grocery List
Produce
- Onion
- Celery
- Bell pepper
- Garlic
- Lemon
- Green onions
- Fresh parsley
- Optional: okra
Seafood
- 1½–2 lbs white fish fillets
Canned Goods
- Crushed tomatoes
- Tomato sauce
- Diced tomatoes
- Tomato paste
Pantry
- Cajun seasoning
- Smoked paprika
- Dried thyme
- Bay leaves
- Cayenne
- Worcestershire (optional)
- Vegetable or chicken broth
- Salt & pepper
Frozen Option (Time Saver)
- Frozen Trinity mix
- Frozen sliced okra
Macros (Served with 1 cup Cauliflower Rice)
Approximate per serving (based on 1.75 lbs cod):- Calories: 210–230
- Protein: 30–32g
- Net Carbs: 10–12g
- Fat: 2–4g
- Fiber: 3–4g
Time-Saving Tips
- Use frozen Trinity mix to skip chopping.
- Use frozen okra — add directly to pot.
- Choose firm fish like cod or mahi to prevent breaking.
- Make the sauce earlier in the day and reheat before adding fish.
- Flavor improves overnight — leftovers are even better.
Nutrition
Calories: 230kcalCarbohydrates: 12gProtein: 32gFat: 4gFiber: 4g
Tried this recipe?Let us know how it was!