Directions:
- Cut fish into 3 inch chunks and sprinkle with creole seasoning. Set in fridge.
- Cook veggies in butter until tender.
- Add roux (either use 4 tablespoons flour browned in a pan or oven or make with 4 tablespoons flour browned in 3 tablespoons butter).
- Add bay leaves.
- Add stock, tomatoes, other liquid ingredients and salt and pepper. Note: chicken stock or clam juice (or both) can be used if you have no fish stock.
- Simmer 20 minutes.
- Add fish, seasonings, and parsley and simmer gently for 15 more minutes.
- Adjust seasonings to taste.
- Serve with rice in bowl.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 243.14 Kcal (1018 kJ) | ||
| Calories from fat | 100.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.2g | 17% | |
|---|---|---|---|
| Cholesterol | 6.69mg | 2% | |
| Sodium | 452.35mg | 19% | |
| Potassium | 527.08mg | 11% | |
| Total Carbs | 21.62g | 7% | |
| Sugars | 2.81g | 11% | |
| Dietary Fiber | 5.21g | 21% | |
| Protein | 14.41g | 29% | |
| Vitamin C | 24.8mg | 41% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 6.9mg | 38% | |
| Calcium | 65.8mg | 7% | |
| Amount Per 100 g | |||
| Calories | 109.81 Kcal (460 kJ) | ||
| Calories from fat | 45.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.06g | 17% | |
|---|---|---|---|
| Cholesterol | 3.02mg | 2% | |
| Sodium | 204.31mg | 19% | |
| Potassium | 238.06mg | 11% | |
| Total Carbs | 9.76g | 7% | |
| Sugars | 1.27g | 11% | |
| Dietary Fiber | 2.35g | 21% | |
| Protein | 6.51g | 29% | |
| Vitamin C | 11.2mg | 41% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 3.1mg | 38% | |
| Calcium | 29.7mg | 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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