Creole Fish Stew

Creole Fish Stew
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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
2080
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
  • 3 garlic cloves, minced
  • 1 1/2 Teaspoon paprika
  • 1/2 Teaspoon dried thyme
  • 1 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
  • 2 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
193g
100%
Sugar
4g
4%
Saturated Fat
42g
100%
Cholesterol
1006mg
100%
Carbohydrate, by difference
62g
48%
Protein
23g
50%
Vitamin A, RAE
51108µg
100%
Vitamin B-12
1µg
42%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
11mg
15%
Vitamin K (phylloquinone)
149µg
100%
Calcium, Ca
152mg
15%
Choline, total
19mg
4%
Fiber, total dietary
4g
16%
Folate, total
157µg
39%
Iron, Fe
9mg
50%
Magnesium, Mg
54mg
17%
Manganese, Mn
1mg
56%
Niacin
9mg
64%
Pantothenic acid
1mg
20%
Phosphorus, P
257mg
37%
Selenium, Se
30µg
55%
Sodium, Na
1195mg
80%
Thiamin
1mg
91%
Vitamin D (D2 + D3)
425µg
100%
Water
205g
8%
Zinc, Zn
3mg
38%

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.