Creole Fish Stew

Serves 4 to 6
Time 1 hr

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.

Special Diets:

Dairy FreeDairy Free

Ingredients

    1/3 cupcanola oil
    1/3 cupall-purpose flour
    1/2 largeyellow onion, chopped
    1red or green bell pepper, chopped
    4celery stalks, chopped
    3 clovesgarlic, finely chopped
    1 1/2 teaspoonspaprika
    1/2 teaspoondried thyme
    1bay leaf
    1/2 teaspooncayenne pepper
    1 can (14.5-ounce)diced tomatoes
    2 cupschicken broth
    1/2 cuplong grain white rice
    1 1/2 poundscod fillet, cut into 2-inch pieces
    1/2 teaspoonfine sea salt
    1/4 teaspoonground black pepper
    2green onions, sliced
    2 tablespoonschopped fresh parsley

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Method

Preheat the oven to 350°F.


Heat oil in a large heavy-bottomed soup pot or Dutch oven over medium heat.


Slowly stir in flour with a wooden spoon.


Cook, stirring occasionally, until the mixture turns the color of milk chocolate, 10 to 15 minutes.


Add onion, bell pepper and celery and cook until the vegetables are softened, about 7 minutes.


Add garlic, paprika, thyme, bay leaf and cayenne pepper and cook until fragrant, about two more minutes.


Add tomatoes, 1 cup of water and chicken broth and bring to a boil.


Stir in rice, cover the pot tightly with a lid or foil, and place in the preheated oven.


Bake for 25 minutes.


Season fish with salt and pepper. Remove the pot from the oven and add fish, making sure that the pieces are completely submerged in cooking liquid.


Cover and return to the oven until the fish is cooked through, 5 to 7 minutes.


Stir in green onions and parsley just before serving.

Nutritional Info

Serving Size

Calories

360

Total Fat

13g

Saturated Fat

1g

Cholesterol

60mg

Sodium

320mg

Total Carbohydrate

29g

Dietary Fiber

3g

Total Sugars

5g

Protein

31g

Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.