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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 331.2
  • Total Fat: 16.0 g
  • Cholesterol: 91.8 mg
  • Sodium: 471.5 mg
  • Total Carbs: 17.9 g
  • Dietary Fiber: 4.7 g
  • Protein: 30.6 g

View full nutritional breakdown of Fresh Catch Creole Fish & Veggie Melange calories by ingredient
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Fresh Catch Creole Fish & Veggie Melange

Submitted by: HEYWOOD417
Fresh Catch Creole Fish & Veggie Melange

Introduction

Fresh fish & veggies, flavored with all the heat & spice of an authentic Louisiana crawfish boil; topped with a decadent yet guilt-free creole mustard sauce. Allons manger! Fresh fish & veggies, flavored with all the heat & spice of an authentic Louisiana crawfish boil; topped with a decadent yet guilt-free creole mustard sauce. Allons manger!
Number of Servings: 4

Ingredients

    - 1 tbsp Liquid crab boil
    - 6 baby carrots, quartered
    - 1 rib celery, cut into 1 inch pieces
    - 6 cloves garlic, whole
    - ½ mirliton (or chayote), cubed
    - 6 mushrooms, quartered
    - ½ cup fresh corn kernels
    - 4 new potatoes, quartered
    - 4 fresh fish filets (catfish, drum, redfish, flounder, or bass is recommended)
    - Cajun seasoning, to taste (Bobbilynne recommends: Fontenot & a Half, available by calling 225.749.4049 or http://www.fontenotandahalf.com)
    - White wine (for deglazing pan)
    - 1 tbsp garlic infused olive oil
    - 1 lemon
    - 1 cup low-sodium chicken broth
    - 4 tbsp creole mustard
    - 2 tsp red wine vinegar
    - ¼ tsp thyme
    - ½ tsp minced dried onion
    - 1 tsp flour

Directions

Fill a medium saucepan halfway with water, and a medium pasta pot ¾ full of water, setting both to boil. When the saucepan water reaches a boil, add crab boil, stir, and remove from heat, letting cool. When pasta pot comes to boil, add garlic & potatoes to the water and cook for about 15 minutes (or until potatoes are tender). Take half of the crab boil water & add to a bowl of ice to create an ice bath for the veggies. Remove the potatoes from the water, shock in the ice bath, then move to a colander to drain. Add the rest of the veggies plus ½ of the lemon to the boiling water and let cook until tender but firm (about 15-20 minutes). While that batch of veggies is cooking, season the fish filets liberally with the Cajun seasoning. Heat the olive oil in a large sauté pan over medium heat, then add fish filets & cook 2-3 minutes on each side. If fish begins to stick to pan, sprinkle a few teaspoons of white wine into the pan to loosen when flipping or removing. Once fish is cooked, set aside on a plate & cover with aluminum foil to rest. Add chicken broth, mustard, thyme, juice from the other half of the lemon, & vinegar to the sauté pan & stir well. Sprinkle in flour & whisk until thickened (about 2 minutes). While sauce is cooking, reheat the saucepan of crab boil water over medium-low heat. When veggies are done, shock in the ice bath, drain, then add all veggies back into the remaining crab boil water to reheat (about 1 minute). Drain well, then season with Cajun seasoning to taste. Arrange vegetables on plate, & drizzle mustard sauce over the fish. Serve with a fresh warm roll. Makes 4 servings, a mere 330 calories!

Number of Servings: 4

Recipe submitted by SparkPeople user HEYWOOD417.






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