Island Fish Sautée

Island Fish Sautée
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 423.6
  • Total Fat: 12.6 g
  • Cholesterol: 93.6 mg
  • Sodium: 254.5 mg
  • Total Carbs: 31.2 g
  • Dietary Fiber: 9.9 g
  • Protein: 43.5 g

View full nutritional breakdown of Island Fish Sautée calories by ingredient
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Introduction

A healthy, delicious "one-pot" meal on a budget A healthy, delicious "one-pot" meal on a budget
Number of Servings: 4

Ingredients

    3 T. Olive Oil
    10 crushed cloves fresh Garlic
    2 cups chopped fresh Scallions (bulbs and greens)
    1 1/2 lbs fresh Cod
    3 T. dried Cilantro
    1/2 head large Cabbage, sliced thin
    1 pound chopped Carrots
    1 Cup Cajun Spice (NOTE: I do not use commercial cajun spices, which are largely salt and sugar. I make my own mix of equal portions black pepper, white pepper, cayenne, thyme, oregano, garlic powder, onion powder, sea salt, and a double portion of paprika. the nutritional information reflects my home-made cajun mix)
    1 Cup White Wine (No Oaky Chardonnays)
    Juice from one fresh Lemon

Tips

This makes a lot of food - you will need a large stock pot or large wok to cook this. Fish will "disintegrate" and meld into the cabbage/carrot mix.


Directions

(1) Slice Cabbage, chop carrots, and mix together in a large bowl with 1 T. olive oil, wine, lemon juice, and all spices. Mix well and set aside.

(2) Sautée garlic and scallions in 2T Olive Oil in Large Wok or pot over medium heat for 10 minutes. While this is cooking, cut cod into one or two inch cubes.

(3) Set fish in pot and mix with garlic/scallions. Add cilantro. Cover pot and cook 5 minutes over medium heat.

(4) Add cabbage/carrot mix with all liquid into pot. Mix thoroughly, cover, and cook until cabbage begins to get slightly transluscent, but is not yet limp (about 10-15 minutes)

Makes 4 servings. Spoon one large serving spoon of pot juices over each serving.

Serving Size: Makes 4 servings

Number of Servings: 4

Recipe submitted by SparkPeople user TULLYFITZ.

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