How To Make Creamy Fish Sauce

Cream sauce. Not every day rice and stew, spag and stew, bread and stew. Abeg, stew is not the only sauce oo 😅.
Some days, I just check my pantry or freezer for what’s available, and somehow, those freestyle meals turn out crazy tasty!

So here’s one of those “let’s-see-what-happens” wins; a creamy fish sauce made with lite coconut milk, blended roasted peppers, and swai fillets. The result? A decadent, silky sauce that makes you wonder if you’re really eating in a calorie deficit.

The best part? It’s simple, wholesome, and pairs beautifully with pasta, rice, potatoes, or beans.

A Quick Story (Because Why Not 😄)

You might wonder, “Dammy, roasting peppers takes extra time, how does that save time?”
Well, stay with me 😏.
If I’m cooking this on a weekday morning while getting my kid ready for school, I can just rinse my frozen peppers and toss them in the air fryer. They roast and defrost at the same time (genius, right?).

By the time I’m done with work, they’re roasted, flavorful, and ready to blend — no raw pepper taste and less cooking time later.
Next time you want to defrost peppers, please, use your air fryer instead of the microwave. Sense will not kill me 😂.
And don’t mention, we don’t do that here (in Eric Gugua’s voice 😄).

Why You’ll Love This Recipe

• 🐟 High protein, low calorie: Thanks to swai fillets and lite coconut milk.
• 🥥 Creamy without the guilt: All the richness, none of the heaviness.
• 🔥 Bold, roasted flavor: Air-fried peppers and onions give this sauce depth.
• ⏱️ Weeknight-friendly: Simple steps, easy cleanup, big reward.
• 🍝 Versatile: Goes with pasta, rice, potatoes, beans, or even yam.

Nutrition Information (per serving)

• Calories: 131 kcal
• Protein: 16 g
• Carbs: 5 g
• Fat: 6 g

I paired mine with Carbe Diem pasta and a veggie side, and it came to just 352 calories per meal, with 27 g protein, 65 g carbs, and 10 g fat.
Light, balanced, and still delicious!

Creamy Fish Sauce

A rich and silky coconut milk–based sauce with roasted peppers and swai fillets. Easy to make, high in protein, and perfect with pasta, rice, or any carb of choice.

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Servings: 7

Course: dinner, Main Course, sauce

Cuisine: fusion

Calories: 131

Ingredients Method Notes

Ingredients

  

• 2 medium red bell peppers
• 1 habanero pepper
• 2 small onions
• 400 ml lite coconut milk
• 5 basil leaves
• 1 tbsp seasoning
• 7 servings swai fillets
• 2 tbsp chopped parsley fresh or raw herb

Method

 

1. Roast the peppers & onions – Add red bell peppers, habanero, and onions to the air fryer or oven. Roast until slightly charred and fragrant.
2. Blend until smooth – Combine the roasted veggies in a blender with a splash of water or coconut milk to help it blend.
3. Cook the sauce – Pour the blended mixture into a saucepan over medium heat. Add the lite coconut milk, basil leaves, and seasoning. Stir and let simmer for 5–7 minutes.
4. Add the fish – Place swai fillets into the simmering sauce and let cook gently until flaky and fully cooked.
5. Finish & serve – Add chopped parsley, stir, and remove from heat. Serve hot with pasta, rice, potatoes, beans, or your preferred side.

Notes

• You don’t have to roast your peppers; raw works fine too, but roasting deepens the flavor.
• Swai fillets are lean and mild, but you can use tilapia, catfish, or any firm white fish.
• If using full-fat coconut milk, expect a richer (and slightly higher-calorie) sauce.
• Store leftovers in the fridge for up to 3 days or freeze for later.