Tasty Low Calorie Bordeaux-Style Fish Recipe (Poisson Bordelais)

Typically, Bordeaux-style fish homemade recipes feature white fish fillets topped with a mixture of parsley, onions (or shallots), cooked in a sauce of white wine, lemon, and breadcrumbs. I am following a low-calorie recipe, so we will skip the high-carb ingredients (also known as panko breadcrumbs). But don’t worry, it will still taste amazing! It’s undoubtedly one tasty French family staple that you can easily make!

This recipe is an excellent substitute for the frozen fish fillets you buy in the frozen grocery aisle. It takes less than 30 minutes and is as healthy as it is tasty. Come on, let’s dive in and get started!

How did I learn this simple recipe?

My husband and I embarked on a diet and exercise challenge called the Energy Cardio. We strictly followed the meals outlined in their beautiful recipe book, Kilo-Cardio. For two years, we committed to their plan and successfully shed a significant amount of weight. The recipes are delicious, but unfortunately, just in French. So I am translating them for you, my American friends, so that you can cook with us.

The nutritional wonders of your “poisson à la bordelaise” 

A little goes a long way when it comes to the health benefits of fish. White fish is a nutritious and healthy addition to your diet due to its high protein content, low fat, and rich source of essential vitamins and minerals. Perfect for a healthy diet.

This meal contains:

• 5 grams of fat
• 22 grams of protein
• 1 gram of carbohydrate

INGREDIENTS

• White fish of your liking: The best bordeaux-style fish recipe begins with quality white fish fillets. Ask the employee at the fish counter at your local grocery store. This recipe works well with a range of white fish, including Alaskan cod, Pacific cod, and black cod (also known as sablefish), sole, and haddock —all of which have a deliciously mild, sweet flavor. Although I recommend preparing this recipe with fresh fish for maximum flavor, you can also use frozen fillets, but be sure to thaw them in the refrigerator overnight.
• Olive oil: I used olive oil in this recipe.  However, any oil with a high smoke point—such as avocado oil, canola oil, and clarified butter—will also work.
• Lemon juice: Lemon pairs perfectly with this healthy dinner. Serve a few wedges as garnish alongside your fish fillets, and your tastebuds will light up with zesty flavors.
• Fresh parsley: Though optional, fresh and colorful parsley makes the ultimate garnish for these cod fish fillets. Herb it up!
• Sweet Paprika: Adds a subtle sweetness and mild pepper flavor, used for color and a touch of warmth. 
• White wine is often paired with white fish due to its acidity and lighter flavor profile, which complements the delicate flavors and helps to cut through any richness or oiliness. Red wines, with their higher tannin content, can sometimes create an undesirable metallic aftertaste when paired with fish. Keep the red wine for the red meat. ¹
• Onions: True French recipes will ask for shallots, but they are less prevalent in the US. So, if you can find some, go ahead and use them; if not, onions are a good substitution.

Tasty & Low-Calorie Bordeaux-Style Fish Recipe

In conclusion

This low-calorie Bordeaux-style fish recipe offers a delicious and healthy alternative to traditional fish dishes, making it perfect for anyone looking to maintain a nutritious diet and try French cuisine. With its simple ingredients and quick preparation time, it’s an excellent choice for busy weeknight dinners. By incorporating lean white fish and skipping the breadcrumbs, you can enjoy a satisfying meal that aligns with your health goals. Whether you’re on a weight loss journey or simply aiming to eat better, this recipe proves that healthy eating can be both enjoyable and fulfilling. Give it a try and savor the delightful flavors of Poisson Bordelais!

Fish Taco Recipe (free translation from mordu.ca)

If fish filet isn’t your thing, why not dive into the deliciousness of a fish taco instead? You won’t regret it! I am translating another French recipe coming from www.mordu.ca

Ingredients

• 2 frozen cubes of mango
• Half an avocado
• Half a lime
• White Fish 1 filet of (3 ½ oz)
• Cajun spices (1 tsp)
• Olive oil l ((1 tsp)
• Thick yogurt (2 tbsp)
• 2 small tortillas

1. Cut the mango and the avocado into dice. Save the avocado in a small bowl.
2. Press your half lime on the avocado and mix well. 
3. Using a clean dish towel, pat the fish dry. Place the Cajun seasoning on a small plate, then coat the fish with the spices.
4. In a small nonstick skillet, heat the oil over medium-high heat.
5. Cook the fish for 4-5 minutes.
6. Put everything in the tortillas. Bon appétit! ²

The original version of Filets de Poisson à la Bordelaise

If you prefer the original version, with all the carbs, you can find a great version of Bordeaux-style fish gratin at Pardon My French. The recipe is known as “Filets de Poisson à la Bordelaise.” 

If you want more of our Happy Recipes, click here!

Recommended Products

• 
• The Le Creuset fish baker is a dreamy fish-baking dish. If you have the money, I would not hesitate. Le Creuset is a reputable brand in all cooking things.
• I found this one dish that is more economical. Double-Handled Ceramic Fish Dish Baking Tray 

You may also enjoy:

• Our healthy version of French Lentil Coconut Milk Soup Recipe
• You want something more luxurious? Try our greasy Authentic ‘Québécoise’ Poutine Recipe

Did you make this recipe?

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Footnotes:

1. https://www.winespectator.com/articles/why-do-we-pair-white-wine-with-fish-and-red-wine-with-red-meat ↩︎
2.  https://ici.radio-canada.ca/mordu/recettes/619/tacos-poisson ↩︎