Creole Fish Stew

Creole Fish Stew

Combining classic Creole seasonings and a fragrant roux, this streamlined stew delivers the flavors of the famous seafood jambalaya served in New Orleans. Think of it as a standard model, which you can upgrade and embellish as you wish. 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. The rice is cooked right in, making it a complete meal.
Serves 4–6

Ingredients :
- 1/3 cup canola oil -
- 1/3 cup all-purpose flour -
- 1 cup yellow onion, chopped -
- 1/2 green bell pepper, chopped -
- 1/2 red bell pepper, chopped -
- 1 cup celery (about 4 large stalks), chopped -
- 3 cloves garlic, minced -
- 1 1/2 teaspoons paprika -
- 1/2 teaspoon dried thyme -
- 1 bay leaf -
- cayenne pepper, to taste -
- 1 can (14.5 ounce) diced tomatoes -
- 1 cup water -
- 2 cups chicken broth -
- 1/2 cup long grain white rice -
- 1 1/2 pounds cod fillet, cut into 2-inch pieces -
- sea salt, to taste -
- ground pepper, to taste -
- 2 scallions, sliced -
- 2 tablespoons fresh chopped parsley -


How to Prepare :
1. Preheat oven to 350°F.
2. 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 pepper and cook for two 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. Cook for 25 minutes.
3. 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 scallions and chopped parsley just before serving.
Nutrition Info

Per serving (13 oz/380g-wt.): 360 calories (120 from fat), 13g total fat, 1g saturated fat, 31g protein, 29g total carbohydrate (3g dietary fiber, 5g sugar), 60mg cholesterol, 320mg sodium


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