Pompano & Whiting Courtbouillon
|Olive oil||1 Teaspoon|
|Green pepper||2 Large, chopped finely|
|Onion||2 Large, chopped finely|
|Celery||1 Bunch (100 gm), cleaned and finely chopped (only the stalks)|
|Shallots||1 Bunch (100 gm), chopped finely|
|Garlic clove||4 Medium, peeled, finely chopped|
|Tomato puree||2 Can (20 oz) (large)|
|Tomato paste||1 Can (10 oz) (diluted with a little water)|
|Roux||1 Tablespoon (Tony Chacheres Creole instant roux mix)|
|Fish stock||2 Cup (32 tbs) (made from fish heads and fish bones)|
|Fish filet||2 Pound (pompano and whiting)|
|Cajun spice||1 Teaspoon (to taste)|
|Salt||1 Teaspoon (to taste)|
1. To make the fish stock, fill a pan with 3 cups of water and add the fish heads and bones.
2. Simmer the stock for 20 minutes.
3. Marinate the fish fillets in the Cajun spice seasoning.
4. In a large stew pot, heat the olive oil.
5. Add the chopped vegetables and garlic to the oil and sweat them until soft.
6. Cover the pot and simmer them until tender. Stir occasionally to prevent burning.
7. Empty in the tomato puree and tomato paste diluted with water and stir well.
8. Bring to a boil, then reduce the heat and simmer for almost 30 minutes.
9. Add the roux mix and simmer for another 2 minutes until it begins to thicken.
10. Add fish stock, about 6 to 8 tablespoons or until you get your desired consistency of broth.
11. Taste and adjust the seasoning if required.
12. Allow the court bouillon to come to a boil then add the marinated fish fillets.
13. Cover and simmer for 5 to 7 minutes or until the fish is tender. Do not stir vigorously.
14. Serve the fish and broth over cooked brown rice in a bowl.
Calories 316 Calories from Fat 37
% Daily Value*
Total Fat 4 g6.2%
Saturated Fat 1.6 g8.1%
Trans Fat 0 g
Cholesterol 24.4 mg8.1%
Sodium 1015.7 mg42.3%
Total Carbohydrates 57 g18.9%
Dietary Fiber 6.5 g26%
Sugars 17.1 g
Protein 15 g30.7%
Vitamin A 25.6% Vitamin C 98.7%
Calcium 8.6% Iron 22.4%
*Based on a 2000 Calorie diet