AI-generated photo.
Polynesian · Iconic, Fiji · Fiji
Poisson cru
Poisson cru (poisson cru), a Fiji plate from Fiji.
Pai editors’ mark 5 / 5
Plan, list, and collections
Poisson cru is cooked in Fiji as its own plate, not as a copy of a restaurant menu. Cook the fish through, then fold it with coconut milk, lime, tomato, and cucumber. The island plate is often left raw. This one is cooked before it meets the coconut. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
67
Health score
Rich, enjoy occasionally
Indulgent
Richness
Balanced
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 36%
- Carbs 10%
- Fat 54%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 20.9 g, under the 25 g mark.
Watch · Low sodium
About 658 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Canned coconut milk89 kcal
- White fish fillet84 kcal
- Olive oil31 kcal
- Tomato7 kcal
- Red onion6 kcal
- Cucumber4 kcal
Glycemic load
Estimated glycemic load for this count: 2.2. The bands come from the ingredient table.
Portion
One serving is about 222 kcal. Two portions would be about 444 kcal if you want a fuller plate.
Allergens. Fish
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 222 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 222 kcal | 11% |
| Protein | 20.9 g | 42% |
| Carbohydrate | 5.7 g | 2% |
| Fiber | 0.9 g | 3% |
| Total sugars | 3 g | 6% |
| Fat | 14 g | 18% |
| Saturated fat | 9 g | 45% |
| Cholesterol | 56 mg | 19% |
| Sodium | 658 mg | 29% |
| Potassium | 555 mg | 12% |
| Calcium | 27 mg | 2% |
| Iron | 1.8 mg | 10% |
| Magnesium | 52 mg | 12% |
| Zinc | 0.8 mg | 7% |
| Vitamin A | 17 mcg | 2% |
| Vitamin C | 10.3 mg | 11% |
| Vitamin D | 1.2 mcg | 6% |
| Vitamin E · estimate | 0.8 mg | 5% |
| Vitamin K · estimate | 19 mcg | 16% |
| Thiamin (B1) | 0 mg | 3% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin (B3) · estimate | 6.5 mg | 41% |
| Vitamin B6 · estimate | 0.5 mg | 29% |
| Folate · estimate | 20 mcg | 5% |
| Vitamin B12 | 1.5 mcg | 63% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Saturated fat is moderate to high. Worth noticing if cholesterol is on your mind.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Wide skillet
- Scale
- Spatula
- Timer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
White fish fillet4 fillets480 g
Canned coconut milk0.75 cup180 ml
Lime juice2 tbsp40 ml
Tomato1 tomato150 g
Cucumber0.5 cucumber100 g
Red onion0.5 onion50 g
Kosher salt0.5 tsp3 g
Olive oil1 tbsp15.38 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Poisson cru. Heat to medium-high heat, pan about 375°F / 190°C and give it 5 minutes so the surface is actually hot. Weigh white fish fillet, canned coconut milk, lime juice, tomato, cucumber, red onion, kosher salt, olive oil. Poisson cru is cooked in Fiji as its own plate, not as a copy of a restaurant menu. Cook the fish through, then fold it with coconut milk, lime, tomato, and cucumber. The island plate is often left raw. This one is cooked before it meets the coconut. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Poisson cru is cooked in fiji. Scrape the browned bits up with the liquid. That fond is the sauce.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Poisson cru, until the edges take a little color. Sauté means movement. If the food sits still the whole time, it is steaming.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Poisson cru at medium-high heat, pan about 375°F / 190°C. Start checking at 11 minutes. Poisson cru is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was medium-high heat, pan about 375°F / 190°C.
Sauté 11 min
- 🇫🇯 FijiOceaniaicon-fiji-poisson-cru-step-4
Poisson cru, step 5
Step 5 · Poisson cru
5Check the center of Poisson cru, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇫🇯 FijiOceaniaicon-fiji-poisson-cru-step-5
Poisson cru, step 6
Step 6 · Rest 5 min
6Rest Poisson cru for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in fiji, with the sauce or garnish that belongs to it. Film Poisson cru in this shot order and no other: fish just turning opaque and flaking; liquid going in and lifting the fond; the slice or ladle hitting a warm plate; a skewer pulled from the center. Slate words for the editor: sheen, flint, quartz, candle, oven, caramel, shimmer, glaze, twilight, grove.
Rest 5 min
How you know it is done
Poisson cru is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was medium-high heat, pan about 375°F / 190°C.
If it goes wrong
- Poisson cru looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Poisson cru turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Poisson cru, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Poisson cru is one of the plates people ask for by name from Fiji.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Cook the fish through, then fold it with coconut milk, lime, tomato, and cucumber. The island plate is often left raw. This one is cooked before it meets the coconut.
Allergens in the required list: Fish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.