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Poached Fish In Creole Sauce

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  Olive oil/Canola oil 2 Tablespoon
  Scallions 6 , sliced (White And Green Parts)
  Garlic 2 Clove (10 gm), finely chopped
  Stalk celery 1 , sliced
  Sweet green pepper 1 , diced
  Onion 1 , diced
  All purpose flour 2 Tablespoon
  Canned plum tomatoes 28 Ounce, drained and chopped (1 Can)
  Lemon juice 1 Tablespoon
  Worcestershire sauce 1 Tablespoon
  Dried thyme 1⁄4 Teaspoon
  Cayenne pepper 1⁄4 Teaspoon
  Black pepper 1 Teaspoon
  Fish stock/Vegetable stock 2 Cup (32 tbs)
  Chopped parsley/2 tablespoons dried parsley 1⁄2 Cup (8 tbs)
  Firm white fish fillets 24 Ounce (Such As Catfish, Grouper, Haddock, Or Cod, 4 In Number Of 6 Ounce Each)

1. In a large saucepan, heat the oil over moderate heat.
2. Add the scallions, garlic, celery, green pepper, and onion and sauté them for about 5 minutes, until soft and pale.
3. Stir the flour into the vegetable mixture and sauté for about a minute until cooked.
4. Reduce the flame and add together the tomatoes, lemon juice, Worcestershire sauce, thyme, cayenne, black pepper, and stock. Stir until well blended.
5. Bring the sauce to a boil, stirring constantly.
6. Partially cover the pan and allow the sauce to simmer for about 25 to 30 minutes, stirring occasionally.
7. Stir the parsley into the sauce, then ladle out about 1 cup of the sauce into a smaller saucepan and reserve.
8. Make sure the fish fillets are free of bones and then add them to the simmering sauce in a single layer.
9. Pour the reserved sauce over the fillets.
10. Partially cover the pan and simmer the fish for about 10 minutes, until the fish flakes easily with a fork.

11. With a large slotted spatula, transfer the fish to a serving dish and spoon the sauce over the fillets.
12. Serve with steamed rice and green beans.

Recipe Summary

Difficulty Level: 
Main Dish
Everyday, Healthy
Preparation Time: 
15 Minutes
Cook Time: 
45 Minutes
Ready In: 
60 Minutes

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Average: 4.1 (19 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 353 Calories from Fat 111

% Daily Value*

Total Fat 13 g19.4%

Saturated Fat 1.4 g6.8%

Trans Fat 0 g

Cholesterol 113.7 mg37.9%

Sodium 841.4 mg35.1%

Total Carbohydrates 25 g8.3%

Dietary Fiber 4.7 g18.7%

Sugars 9.3 g

Protein 37 g73.6%

Vitamin A 60.9% Vitamin C 146.1%

Calcium 18.6% Iron 12.3%

*Based on a 2000 Calorie diet

Poached Fish In Creole Sauce Recipe