Dinner · 50 min · cajun

Cajun Courtbouillon

A Cajun dinner built around redfish fillets and flour — on the table in 50 minutes. At 307 calories and 5g protein per serving, it fits easily into a high-protein day. It scales cleanly if you are cooking for more than one.

✓ USDA-verified nutrition data

Ingredients

• 2 lb Redfish fillets
• 1/3 cup Flour
• 1/3 cup Vegetable oil
• 1 Yellow onion
• 1 Bell pepper
• 2 ribs Celery
• 4 cloves Garlic
• 14 oz Crushed tomatoes
• 3 cups Fish stock
• 2 Bay leaves
• 1 tbsp Cajun seasoning
• 3 Scallions

Steps

1. Make a copper-penny roux with the flour and oil, stirring constantly 15 minutes over medium heat. Courtbouillon runs darker and richer than a Creole fish stew.
2. Soften the onion, bell pepper, celery, and garlic in the roux 8 minutes. Stir in the Cajun seasoning for 1 minute until it blooms.
3. Add the tomatoes, stock, and bay leaves; simmer 20 minutes until the sauce thickens and tastes rounded, not raw.
4. Nestle the fish fillets into the simmering sauce, spooning sauce over the top. Poach gently 8 to 10 minutes until the fish flakes.
5. Rest 5 minutes, discard the bay leaves, and serve in shallow bowls over rice with scallions.

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