Creole Fish Stew

Creole Fish Stew

Serves 4 to 6

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. 

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 celery (about 4 large stalks), chopped
  • 3 cloves garlic, minced
  • 1 1/2 teaspoon paprika
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • Cayenne pepper, to taste
  • 1 (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 sea salt
  • Ground black pepper, to taste
  • 2 green onions, sliced
  • 2 tablespoons chopped fresh parsley
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Method: 

Preheat 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 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. 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 Info: 
Per Serving:360 calories (120 from fat), 13g total fat, 1g saturated fat, 60mg cholesterol, 320mg sodium, 29g carbohydrate (3g dietary fiber, 5g sugar), 31g protein
Special Diets: 

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.

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