Directions:
- Make a roux by adding flour to hot oil;. An Iron dutch oven works great. This is the pot you will be cooking in. Brown throughly stirring consantly with a wooden spoon. Brown to peanut butter color. Be careful not to burn. If you burn it, toss it.
- Have onions, garlic, bell pepper, celery ready and add quickly to stop roux from cooking. Add when roux is almost cooked and wilt veggies. Have tomatoes,Rotel, bay leaf and water ready and add quickly if roux tries to continue cooking. Simmer about one hour.
- Salt and pepper fish and add to sauce. Squeeze lemon and toss lemon rind into sauce.Cook about 15 minutes or until fish flakes.
- Adjust seasonings and add a few dashes of Louisiana Hot Sauce.
- Add parsley and green onion tops
- Serve over cooked white rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 831.62 Kcal (3482 kJ) | ||
| Calories from fat | 306.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 34.11g | 52% | |
|---|---|---|---|
| Sodium | 765.59mg | 32% | |
| Potassium | 777.11mg | 17% | |
| Total Carbs | 28.45g | 9% | |
| Sugars | 4.75g | 19% | |
| Dietary Fiber | 3.45g | 14% | |
| Protein | 38.35g | 77% | |
| Vitamin C | 31mg | 52% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 6.9mg | 39% | |
| Calcium | 74.5mg | 7% | |
| Amount Per 100 g | |||
| Calories | 155.43 Kcal (651 kJ) | ||
| Calories from fat | 57.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.37g | 52% | |
|---|---|---|---|
| Sodium | 143.09mg | 32% | |
| Potassium | 145.24mg | 17% | |
| Total Carbs | 5.32g | 9% | |
| Sugars | 0.89g | 19% | |
| Dietary Fiber | 0.64g | 14% | |
| Protein | 7.17g | 77% | |
| Vitamin C | 5.8mg | 52% | |
| Vitamin A | 0.1mg | 12% | |
| Iron | 1.3mg | 39% | |
| Calcium | 13.9mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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