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.
  • 1/3 cup canola oil
  • 1/3 cup all-purpose flour
  • 1/2 large yellow onion, chopped
  • 1 red or green bell pepper, chopped
  • 4 celery stalks, chopped
  • 3 cloves garlic, finely chopped
  • 1 1/2 teaspoon paprika
  • 1/2 teaspoon dried thyme
  • 1 bay leaf
  • 1/2 teaspoon cayenne pepper
  • 1 (14.5-ounce) can diced tomatoes
  • 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 coarse sea salt
  • 1/4 to taste ground black pepper
  • 2 green onions, sliced
  • 2 tablespoons chopped fresh parsley
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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 to taste. 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: 
Per Serving: 360 calories (120 from fat), 13g total fat, 1g saturated fat, 60mg cholesterol, 320mg sodium, 29g carbohydrates, (3 g 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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