Creole Fish Stew

Creole Fish Stew
Contributor

Thinkstock_iStockphoto

Combining classic Creole seasonings and a fragrant roux, this streamlined stew delivers the flavors of the famous seafood jambalaya served in New Orleans. Substitute any mild, white fish for the cod, such as monkfish, rockfish, or halibut. Add clams or crawfish or even a bit of spicy sausage. Or serve as is with crusty bread and a fruity white wine.

Click here to see 5 Fall Seafood Stew Recipes

4
Servings
750
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1/3  Cup  canola oil
  • 1/3  Cup  all-purpose flour
  • 1  Cup  chopped yellow onion
  • 1/2  green bell pepper, chopped
  • 1/2  red bell pepper, chopped
  • 1  Cup  chopped celery
  • garlic cloves, minced
  • 1 1/2  Teaspoon  paprika
  • 1/2  Teaspoon  dried thyme
  • bay leaf
  • Cayenne, to taste
  • One 14.5-ounce can diced tomatoes
  • 1  Cup  water
  • 2  Cups  chicken broth
  • 1/2  Cup  long-grain white rice
  • 1 1/2  Pound  cod fillet, cut into 2-inch pieces
  • 1/4  Teaspoon  salt
  • Black pepper, to taste
  • green onions, sliced
  • 2  Tablespoons  chopped fresh parsley

Directions

Preheat oven to 350 degrees.

Heat oil in a large heavy-bottomed soup pot or Dutch oven over medium heat. Slowly stir in flour with a wooden spoon. Cook mixture 10 to 15 minutes, stirring occasionally, until it turns the color of milk chocolate. Add onion, bell peppers, and celery to pot and cook, stirring, for 5 to 7 minutes until vegetables are softened. Add garlic, paprika, thyme, bay leaf, and cayenne and cook for 2 more minutes. Add tomatoes, water, and chicken broth and bring to a boil. Stir in rice, cover pot tightly with a lid or foil, and place in preheated oven. Bake for 25 minutes.

Season fish with salt and pepper to taste. Remove pot from oven and add fish to pot, making sure that the pieces are completely submerged in cooking liquid. Cover and return to oven for 5 to 7 more minutes, just until fish is cooked through. Stir in sliced green onions and chopped parsley just before serving.

Nutritional Facts

Total Fat
39g
56%
Sugar
5g
6%
Saturated Fat
9g
38%
Cholesterol
103mg
34%
Carbohydrate, by difference
54g
42%
Protein
46g
100%
Vitamin A, RAE
145µg
21%
Vitamin C, total ascorbic acid
109mg
100%
Vitamin K (phylloquinone)
147µg
100%
Calcium, Ca
236mg
24%
Choline, total
5mg
1%
Fiber, total dietary
4g
16%
Fluoride, F
10µg
0%
Folate, total
85µg
21%
Iron, Fe
8mg
44%
Magnesium, Mg
79mg
25%
Manganese, Mn
1mg
56%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
214mg
31%
Selenium, Se
14µg
25%
Sodium, Na
1296mg
86%
Water
342g
13%
Zinc, Zn
4mg
50%

Fish Stew Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Fish Stew Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.