Curated recipes from 193 countries  •  New seasonal Mediterranean issue out now
Dinner Ideas — Global Recipe Journal
Regions All Regions Mediterranean & Italy East & South Asia Latin America & Caribbean Middle Eastern Nordic & European African Heritage North America Oceania & Pacific Browse Atlas

Overview

Pwason nan Sos Kreyol

Pwason nan Sos, Fish in Creole Sauce, Poisson en Sauce Créole

This pwason nan sos kreyol recipe stews whole red snapper in a rich Creole tomato sauce built on epis, tomato paste, peppers and Scotch bonnet, spooned over the fish as it cooks. One serving is about 420 g of fish and sauce. The photo shows a whole fish in a glossy red Creole tomato and onion sauce, the Antillean court-bouillon that is the same style of dish.

Fish stewed in sauce is one of the oldest home dishes of Haiti, where red snapper is the prized catch of the day and epis — the green seasoning paste of herbs, peppers and garlic — is the base of nearly every savoury pot. The Creole tomato sauce owes its shape to French court-bouillon cooking, adapted with Scotch bonnet heat and lime. Unlike pwason fri, which is fried crisp, pwason nan sos is cooked gently in the sauce until the fish flakes and the sauce turns glossy.

Pairs well with: White rice with bean sauce, fried plantain and pikliz.

Provenance

Haiti flag Haiti

Haitian Heritage

Latin America & Caribbean

Time Dedication

1h 20m

40m prep • 40m cook

Batch Yield

4 Servings

326 kcal per serving

1 serving ≈ 420 g

Technical Skill

Intermediate

Medium (One Pot)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Hearty Midday Main

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Occasions: Sunday dinner, family gatherings, Lent and Friday meals Cost: Moderate — about $5–6 per serving at home
Tags: Fish Spicy Savory Braised
A whole fish stewed in a glossy red Creole tomato and onion sauce, garnished with parsley, served on a white plate

Haitian Heritage

Photo: Arnaud 25, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Moderate — about $5–6 per serving at home (USD)

Made the traditional way: snapper cleaned with lime, marinated in epis, then stewed gently in Creole tomato sauce until it flakes at 63°C (145°F).

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 1h 20m
P

Prep Stage: Cleaning & Epis

40 Mins • Cleaning, Marinating & Chopping

Clean the snapper the Haitian way, scrubbing it with lime juice and a little salt, then rinse and pat dry. Make the epis from parsley, scallions, garlic, half the green pepper, thyme and lime juice, rub it into the fish with the crushed bouillon cube, and leave it to marinate while you chop the onion, peppers and tomatoes.

Maestro Tip: Score the fish well: the cuts let the epis reach the flesh instead of sitting on the skin.

  1. 1

    Clean the Fish & Make the Epis

    20 Mins No heat

    Scrub the snapper inside and out with half the lime juice and a little salt, rinse with cold water and pat dry. Blend the parsley, scallions, half the garlic, half the green pepper, the thyme and the remaining lime juice into a coarse green paste: that is the epis.

    Washing fish in lime water is the Haitian way of cleaning it; it freshens the flavour and the acid starts to firm the flesh.

    Done when: Clean fish, scored on both sides, and a bright green epis paste.

  2. 2

    Marinate the Snapper

    20 Mins No heat

    Rub the epis all over the fish, inside and out, pushing it into the scores, then rub in the crushed bouillon cube. Cover and leave to marinate for 20 minutes at room temperature, or up to overnight in the fridge.

    A longer marinade means more flavour in the flesh, so overnight is better if you have the time.

    Done when: Fish coated green with epis, resting in the bowl.

  3. 3

    Fry the Tomato Base

    10 Mins Medium heat, ~175°C (350°F)

    Heat the oil in a wide, heavy pot over medium heat. Add the onion and the remaining peppers and garlic, and cook for 5 minutes until soft. Stir in the tomato paste and cook for 2 minutes until it darkens, then add the chopped tomatoes and cook for 3 minutes more.

    Let the tomato paste darken before the tomatoes go in: that frying step is what gives the sauce its deep colour.

    Done when: A thick, dark red sauce base that smells sweet and savoury.

  4. 4

    Stew the Fish in the Sauce

    20 Mins Low heat, gentle simmer ~95°C (200°F)

    Pour in the water, add the whole Scotch bonnet, and lay the fish gently in the sauce. Spoon sauce over the top, cover, and simmer gently for 15 to 20 minutes, turning the fish once halfway through, until the flesh flakes easily and reaches 63°C (145°F) at the thickest part.

    Keep the simmer lazy and baste often: a rolling boil breaks the fish apart.

    Done when: Fish flakes easily with a fork, sauce thick and glossy, flesh at 63°C (145°F).

  5. 5

    Finish with Butter & Serve

    10 Mins Low heat, gentle simmer ~95°C (200°F)

    Lift the fish carefully onto a serving platter. Stir the butter into the sauce until it melts and turns glossy, taste and adjust the seasoning, then spoon the sauce generously over the fish. Lift out the Scotch bonnet and serve at once.

    Serve the fish whole: it holds together better and looks the part on the platter.

    Done when: Whole fish glistening under a thick red sauce, ready to serve.

Finishing Touches & Plating

Serve the fish whole on a platter, spooned generously with the Creole sauce, with white rice and bean sauce on the side.

Nutritional Physiology & Benefits

Nutrition

Energy

326

kcal / serving

Protein

37g

Complete AA

Carbs

16g

Complex

Fats

13g

Healthy

Per serving (4 servings · 1 serving ≈ 420 g)
Energy326 kcal
Protein37 g
Carbohydrates16 g
Fat13 g
Fibre3.8 g
Sugar8.1 g
Sodium390 mg
Per 100g
Energy78 kcal
Protein8.8 g
Carbohydrates3.8 g
Fat3.1 g
Fibre0.9 g
Sugar1.9 g
Sodium93 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Red snapper supplies vitamin D, vitamin B12 and selenium; the peppers and tomatoes add vitamin C, and the sauce brings vitamin A.

High in Protein

About 37.0 g of protein per serving from the snapper, which makes this a deeply satisfying main course.

Lean Fish

Red snapper is a lean white fish, so the dish is rich in protein at only 326 calories a serving.

Vitamin D & B12

Snapper supplies vitamin D and vitamin B12, which support bones and normal energy levels.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

White Rice & Bean Sauce

Rice with sos pwa is the classic base: the beans and rice soak up the Creole sauce and turn the fish into a full meal.

Fried Plantain

Sweet fried plantain adds a caramelised contrast to the spicy, savoury sauce, a pairing Haitians love.

Vegetables

Pikliz

The sharp, pickled heat of pikliz cuts through the richness of the sauce and wakes the whole plate up.

Drinks

Haitian Lemonade

A cold, lightly sweet lime drink refreshes the palate between rich, spicy mouthfuls.

Full Menus

Haitian Bread

A thick slice of crusty Haitian bread is made for mopping up the sauce left on the plate.

Complete menu

Serve the fish over white rice with bean sauce, fried plantain and pikliz, and finish with Haitian coconut flan.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Overcooking the Fish

Snapper left too long in the sauce turns dry and falls apart; 15 to 20 minutes of gentle simmering is enough, and the flesh should just flake at 63°C (145°F). This is general food information, not medical advice.

Storing Warm Leftovers

Cool the fish and sauce quickly and refrigerate within 2 hours; leaving fish warm on the stove lets bacteria grow. Reheat until steaming hot, to 74°C (165°F). This is general food information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA rich, satisfying dinner, about 37.0 g of protein per serving, best with white rice and bean sauce.
  • ChildrenChildren can eat a small portion with the Scotch bonnet left out; pick out the boneless flesh for them and check for small bones.
  • ElderlyOlder eaters will enjoy it if the fish is cooked until tender and served without bones on the plate.
  • Pregnant womenPregnant women should eat it only when the fish is cooked right through, to 63°C (145°F), and served piping hot.
  • Breastfeeding womenBreastfeeding women can eat it as part of a varied diet; the spice level is a matter of personal comfort.
  • AthletesAthletes get a lean, protein-rich main with rice for energy, well suited to a post-training dinner.
  • Weight gainFor weight gain, add a generous portion of rice, bean sauce and fried plantain on the side.
  • Weight lossFor weight loss, keep the portion as stated and fill half the plate with pikliz and salad instead of extra rice.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesThe dish itself is low in carbs, about 16.1 g per serving, but rice and bean sauce add more, so keep the rice portion modest. Ask your clinician about portions.
  • High blood pressureSodium is about 390 mg per serving; the usual salty sides can push it higher, so watch the extras. Ask your clinician about portions.
  • Kidney diseaseThe dish is high in protein, about 37.0 g per serving, so people with kidney disease should keep portions small and check with their clinician.
  • GoutSnapper is low in purines compared with oily fish, but a smaller portion with more vegetables is the safer way to enjoy it. Ask your clinician about portions.
  • Stomach issuesScotch bonnet heat can irritate a sensitive stomach; leave it out entirely if you have reflux or gastritis. Ask your clinician if symptoms persist.
  • Cardiovascular diseaseThe dish is lean, about 12.9 g of fat per serving, and fish is a heart-friendly main. Ask your clinician about portions.
  • Fatty liverThe dish itself is low in sugar, about 8.1 g per serving, but fried plantain and sweet drinks add sugar quickly, so keep those small. Ask your clinician about portions.
  • Food allergiesContains fish; the sauce contains a chicken bouillon cube, so people with a chicken allergy should use a fish or vegetable bouillon instead.
  • Special therapeutic dietsOn a therapeutic diet, ask your clinician or dietitian whether the protein and sodium levels fit your plan.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool the fish and sauce within 2 hours and store in a covered container.
In the fridge
Keeps 2 days in the fridge at 4°C (40°F) or below.
In the freezer
Up to 2 months in a sealed container; freeze the fish and sauce together, without the rice.
How to reheat
Reheat gently on the hob, covered, until steaming hot throughout, to 74°C (165°F); add a splash of water if the sauce has thickened.
Freezing recommended
Yes — the dish freezes well, though the fish softens a little on reheating.
Signs it has spoiled
A sour or strong fishy smell, or slimy flesh, means it should be thrown away.

More recipes to explore

A plate of Haitian griot: dark crisp fried pork cubes with fried plantains and pikliz slaw with tomato and green pepper Haiti flag Haiti 2h 10m
Dinner •Haiti Heritage

Haitian Griot

This Haitian griot recipe starts with pork shoulder rubbed in sour citrus and epis, Haiti's green seasoning paste of scallions, garlic, parsley and Scotch bonnet, then braised in its own marinade until tender and fried in hot oil until the edges turn dark and crisp. It is served with pikliz, a sharp pickled cabbage slaw that cuts through the richness. One serving is about 215 g of crisp fried pork with pikliz.

Hearty & Celebratory

Haiti's most loved party dish: citrus-marinated pork, braised tender, then fried until crisp and served with fiery pickled pikliz.

Pairs Well With
Fried plantains (bannann peze) and rice and beans, with pikliz on the side.
A bowl of Soup Joumou with beef, spaghetti, potato and golden pumpkin broth Haiti flag Haiti 2h 40m
Lunch •Haiti's Independence Soup

Soup Joumou

Soup joumou is Haiti's golden pumpkin soup: tender beef simmered in a thick purée of giraumon squash, with root vegetables, cabbage and spaghetti in a rich, spiced broth. This soup joumou recipe follows the home-cooked method Haitian families use every 1 January, when the soup marks Independence Day. One serving is about 480 g.

Comfort & Warmth

A hot, hearty bowl of pumpkin, beef and vegetables that warms up a family lunch on a cold day or a festive table.

Pairs Well With
Serve hot with crusty French bread for dipping and a spoonful of pikliz on the side.
Soups & Broths
Haitian spaghetti in a white bowl — spaghetti in a rust-red epis and tomato sauce with sliced hot dogs and red peppers Haiti flag Haiti 40m
Breakfast •Haitian Breakfast Espageti

Haitian Spaghetti

This haitian spaghetti recipe is Haiti's beloved breakfast pasta: dried spaghetti cooked in one pot with epis, the green Haitian seasoning base, tomato paste, sweet peppers, onion and sliced hot dogs, until every strand is stained rust-red and full of flavour. It is pantry cooking at its best — cheap, fast and boldly seasoned — and it lands on the table in about 40 minutes. One serving is about 380 g.

Hearty & Comforting

One-pot spaghetti coated in a savoury epis and tomato sauce with sliced hot dogs, peppers and onion — a filling Haitian breakfast.

Pairs Well With
Boiled egg, avocado & pikliz
Pasta & Noodles • Quick Prep (<30m)
A white bowl of Haitian tchaka with corn kernels, red beans and smoked pork chunks in a light broth, garnished with parsley Haiti flag Haiti 3h 20m
Lunch •Haitian Heritage Stew

Tchaka

This tchaka recipe soaks dried corn and red kidney beans overnight, then simmers them for hours with smoked pork, pumpkin and a fragrant epis of garlic, scallion, parsley and thyme until the pot turns thick and hearty. The smoked pork is what gives tchaka its deep, salty flavour, and the Scotch bonnet — left whole so it perfumes the stew without burning — is the quiet heat underneath it all. One serving is about 400 g.

Comfort & Warmth

Dried corn and red beans simmered for hours with smoked pork, pumpkin and epis until thick — Haiti's slow, hearty celebration stew.

Pairs Well With
Crusty bread, pikliz & avocado
Soups & Broths

The Dinner Gazette

Never wonder what’s for dinner again

One email a week with easy dinner ideas from around the world — ingredients, steps and nutrition, tested in our kitchen first.

Delivered every Thursday morning. Unsubscribe anytime.