Creamy Fish and Grits that require no heavy cream? YES PLEASE! Disclaimer: if you’re looking for a more classic recipe, check out my Creamy Cajun Salmon and Grits, but if you want something unique, easy, and totally mouthwatering, you’re in the right place!
This recipe uses the subtly sweet, naturally creamy goodness of coconut milk to create a scrumptious grits-and-sauce combo, topped with perfectly crispy pan-fried fish coated in a simple mixture of flour and Cajun seasoning.
The Origin of Fish and Grits
Fish and Grits is a variation to the Southern favorite Shrimp and Grits.
Grits have Native American roots, originating from the Muskogee tribe’s preparation of corn. This tradition was passed down to settlers, who, making the most of their resources on the coast, added local seafood to their grits.
The traditional dish has remained a staple on the Southern coast, primarily as a breakfast food. It wasn’t until the New York Times wrote a piece on Shrimp and Grits served in a restaurant in North Carolina that it grew in popularity and became a staple dish throughout the south and beyond.
So, why not shrimp and grits? Don’t get me wrong, I love shrimp and grits as much as the next gal. But sometimes ya gotta switch it up!
As a food blogger with an education in environmental science, I’m always trying to come up with recipes that improve my ecological footprint.
And while shrimp is great to enjoy on occasion, there are certain fish that are sourced more sustainably!
The crispy, crunchy exterior of this pan-fried fish is exactly what these creamy coconut grits need to create the perfect bite. And the best news? This cooking technique can be used for any fish in any dish.
Creamy Fish and Grits Ingredients
Here’s everything you’ll need for the creamy coconut grits:
- Grits. Original Stone Ground or Quick 5-minute grits can work.
- Vegetable Broth. This is my preference (I love to make my own veggie broth!), but you can also use chicken broth or vegetable or chicken stock.
- Coconut Milk. Both the flavor and viscosity of coconut milk is perfect to add a subtle sweetness and creaminess to this dish, but you can also opt to use heavy cream or whole milk if preferred.
Here’s what you’ll need for the pan-fried fish and sauce:
- White fish. Any thin, mild-flavored fish that cooks fast will do. My preference is domestic catfish or tilapia (pictured).
- All-purpose Flour.
- Cajun seasoning. Use your favorite! The measurements in this recipe are for using a standard Cajun seasoning blend like McCormick. However, if you’re using a seasoning blend that’s heavier on the salt and spice, like Slap Ya Mama Cajun Seasoning for example, you will likely want to use less seasoning. You can also make your own homemade Cajun seasoning!
- Olive oil.
- Garlic.
- Tomato paste.
- Coconut milk.
- Scallions for garnish. Optional.
Sustainable Seafood
This recipe is delicious with really any white fish! The fish pictured here is catfish. You’re looking for a thin, mild-flavored fish that cooks fast, with or without whiskers.
When choosing your fish, there are many factors you can consider to ensure you are making an eco-friendly choice. When it comes to catfish, U.S. Farm-raised catfish is a sustainable choice. Other sustainable choices for this dish include Barramundi, Atlantic Mackeral, and Atlantic Whiting.
Green tip: Look for Marine Stewardship Council and Friend of the Sea labels on your fish to ensure they were harvested sustainably.
How to Make Creamy Coconut Grits
Making good grits is truly so easy. The secret: use vegetable broth to cook your grits in instead of water to infuse flavor. You can use chicken broth here if you prefer.
Start by bringing your veggie broth and grits to a boil. Then, reduce heat to a low simmer, cover, and cook until all of the broth it absorbed. I use quick grits because they’re affordable, fast, and easy to find.
Once your grits are cooked and infused with savory flavor, it’s time to get them nice and creamy. Turn the heat source off, but leave the saucepan on the burner. Add ¾ cup coconut milk and stir. Cover again.
The residual heat on the burner will thicken the grits and keep them warm until you’re ready to serve them.
How to Prep Fish for Frying
For the best texture on the fish, it’s best to pat dry the excess moisture with a paper towel (consider these bamboo paper towels for a more sustainable option!). This will help to avoid mushiness on your tilapia or catfish when you pan-fry it.
Blotting the fish dry will also make the flour stick to the fish more readily.
Coat the Fish Completely
We will be completely coating the fish in flour to get a nice crispy exterior. Add the flour to a shallow bowl and whisk in the Cajun seasoning. This will make a simple seasoned flour for a more flavorful fish.
Once you’ve seasoned your flour, place the fish in the flour. Use your hands to press the fish into the flour and the flour into the fish, ensuring the filet is completely coated in a thin layer.
Pan-Fry Your Fish
This pan-frying fish technique is simple yet effective. Make sure you get your oil hot first, before lowering the coated fish into it. Add the oil to the pan over medium-high heat and heat it until smoke is coming off the oil.
Then, carefully lower the flour-coated fish into the hot oil. It should sizzle immediately. Cook for about 2 minutes on either side, until crispy and slightly golden-brown. The internal temperature of the fish should reach 145°F.
How to Make Creamy Cajun Coconut Sauce
Once your fish is cooked, remove it from the pan and set it aside. We want to use the oil and anything else leftover in the pan to make our delicious sauce. Start by mincing the garlic and adding it to the pan over low heat.
Sauté the garlic on low for a couple of minutes until nice and fragrant. Then, add the tomato paste and stir to combine with the oil. Once combined, add the coconut milk, still over low heat and stir into the tomato paste/oil mixture.
Then, bring the sauce to a low simmer and thicken until your desired consistency is achieved. Once nice and thick, taste to see if you want to add any salt, pepper, or extra Cajun seasoning.
Serving Your Cajun Fish and Coconut Grits
While your sauce is thickening, add the coconut grits to two shallow bowls. When your sauce is ready, place the fish on top of the grits and smother it in your delicious sauce. I like to garnish with scallions for some color and freshness.
This recipe for grits and fish is a whole meal on its own, but if you want to add a vegetable, here are some suggestions for you:
How to Properly Store and Reheat Fish and Coconut Grits
If you have leftover fish and grits, it’s best to store them separately in air-tight containers in the refrigerator. The fish will last for 3-4 days and the grits will last up to one week.
To reheat, preheat your oven to 275°F and add leftover fish to a baking dish or sheet. Cover with aluminum foil and bake for 15-20 minutes until internal temperature reaches 145 °F.
The grits can simply be reheated in the microwave or over the stovetop.
Green tip: Did you know that of the billions of pounds of food wasted annually, it is estimated that 50% of it happens in our homes? Avoid food waste by properly storing, reheating, and consuming your leftovers!
What Makes this Fish and Grits Recipe Different
- The creaminess. And without any dairy? MAGIC!
- The crispy exterior. The contrast of the golden-brown fish on top of those creamy grits is what dreams are made of.
- It’s versatile. You can successfully use any white fish. Choose sustainable seafood!
- The sauce. That subtle coconut with the tomato paste and garlic comes together seamlessly.
Pan-Fried Fish and Grits with Creamy Cajun Coconut Sauce
PIN Print RATEEquipment
Ingredients
Creamy Coconut Grits
- ½ cup uncooked grits
- 2 cups vegetable broth
- ¾ cup coconut milk
Pan-Fried Fish and Sauce
- ½ pound white fish (like tilapia or catfish)
- 2 tablespoons all-purpose flour
- 1 tablespoon Cajun seasoning
- 2 tablespoons olive oil
- 2 cloves garlic
- 1 tablespoon tomato paste
- ½ cup coconut milk
- scallions for garnish (optional)
Instructions
Coconut Grits
- Add the grits and vegetable broth to a saucepan or small pot and bring to a boil. Reduce heat to low and cover, simmering for 5-7 minutes until the mixture thickens.
- Then, turn the heat source off but keep the pot on the burner. Add the coconut milk and whisk to combine, using the residual heat to thicken and keep warm.
Pan-Fried Fish and Cajun Coconut Sauce
- Prep your fish by using a paper towel to pat it dry (try these bamboo paper towels for a more sustainable option!) At this time, remove the skin and slice into two equal portions if necessary.
- In a shallow bowl, whisk together the flour and Cajun seasoning.
- Lower the fish into the flour, completely coating on both sides with a thin layer.
- Get the olive oil hot in the pan over medium-high heat for 3-5 minutes. The oil should be very hot. Do not move on to the next step until you see smoke coming off the pan.
- Slowly and carefully lower your fish into the hot oil (it should sizzle immediately). Cook for about 2 minutes on both sides, until its crispy and starts to turn golden brown. The internal temperature of the fish should reach 145°F.
- Meanwhile, peel and mince the garlic. Once your fish is cooked, remove it from the pan and turn heat down to low. Add the garlic to the pan with the remaining oil and anything left behind from cooking the fish. Sauté' the garlic for about 2 minutes until frgrant.
- Add the tomato paste and use a whisk or wooden spoon to combine with the garlic and oil.
- Add the coconut milk and stir to combine. Simmer on low until the sauce thickens to desired consistency. Taste the sauce, you can add some extra Cajun seasoning, salt, and/or pepper to taste if needed.
- Serve your fish and grits by making a bed of creamy coconut grits in a shallow bowl. Place the crispy fish on top and finish with the sauce and scallions (optional). Enjoy!
Pro Tips
- Any white fish will work with this recipe—tilapia is pictured here.
- Please note: the measurements in this recipe are for using a standard Cajun seasoning blend like McCormick. However, if you’re using a seasoning blend that’s heavier on the salt and spice, like Slap Ya Mama Cajun Seasoning for example, you will likely want to use less seasoning.
- I use quick grits, mostly because they’re more widely available and easier to find, but also because it helps me get this meal on the table fast. If you prefer stoneground or Old Fashioned grits, they absolutely work in this recipe, too. You will just need to leave them over the heat a little bit longer.
4 thoughts on “Pan-Fried Fish and Grits with Creamy Cajun Coconut Sauce”
That fish in the photo looks like “Basia”.
It is farmed in Vietnam in an extremely polluted river and they are frequently injected with steroids to make them bigger…AVOID!!!!!
Hi Duane!
As thoroughly discussed in this post, the fish pictured is actually U.S. farm-raised catfish. There are resources within the post that can help you find the best fish for you, keeping sustainability front of mind.
BEYOND delicious! I used sea bass and holy moly did it not disappoint! My husband and I are still raving about how delicious this was. It will definitely be in our regular dinner rotation!
Kim! I am so glad you enjoyed this and will be adding it to your dinner rotation! That means the world!