Dinner

Fresh Catch Creole Fish and Veggie Melange is for Dinner.

Fresh Catch Creole Fish and Veggie Melange takes 15 minutes to prepare.

Fresh Catch Creole Fish and Veggie Melange takes 45 minutes to cook.

Fresh Catch Creole Fish and Veggie Melange makes 4 servings.

The ingredients for Fresh Catch Creole Fish and Veggie Melange are:

- 1 tbsp Liquid crab boil
- 6 baby carrots, quartered
- 1 rib celery, cut into 1 inch pieces
- 6 cloves garlic, whole
- ½ mirliton (or chayote), cubed
- 6 mushrooms, quartered
- ½ cup fresh corn kernels
- 4 new potatoes, quartered
- 4 fresh fish filets (catfish, drum, redfish, flounder, or bass is recommended)
- Cajun seasoning, to taste (Bobbilynne recommends: Fontenot & a Half, available by calling 225.749.4049 or http://www.fontenotandahalf.com)
- White wine (for deglazing pan)
- 1 tbsp garlic infused olive oil
- 1 lemon
- 1 cup low-sodium chicken broth
- 4 tbsp creole mustard
- 2 tsp red wine vinegar
- ¼ tsp thyme
- ½ tsp minced dried onion
- 1 tsp flour

Here is how you make Fresh Catch Creole Fish and Veggie Melange:

Fill a medium saucepan halfway with water, and a medium pasta pot ¾ full of water, setting both to boil. When the saucepan water reaches a boil, add crab boil, stir, and remove from heat, letting cool. When pasta pot comes to boil, add garlic & potatoes to the water and cook for about 15 minutes (or until potatoes are tender). Take half of the crab boil water & add to a bowl of ice to create an ice bath for the veggies. Remove the potatoes from the water, shock in the ice bath, then move to a colander to drain. Add the rest of the veggies plus ½ of the lemon to the boiling water and let cook until tender but firm (about 15-20 minutes). While that batch of veggies is cooking, season the fish filets liberally with the Cajun seasoning. Heat the olive oil in a large sauté pan over medium heat, then add fish filets & cook 2-3 minutes on each side. If fish begins to stick to pan, sprinkle a few teaspoons of white wine into the pan to loosen when flipping or removing. Once fish is cooked, set aside on a plate & cover with aluminum foil to rest. Add chicken broth, mustard, thyme, juice from the other half of the lemon, & vinegar to the sauté pan & stir well. Sprinkle in flour & whisk until thickened (about 2 minutes). While sauce is cooking, reheat the saucepan of crab boil water over medium-low heat. When veggies are done, shock in the ice bath, drain, then add all veggies back into the remaining crab boil water to reheat (about 1 minute). Drain well, then season with Cajun seasoning to taste. Arrange vegetables on plate, & drizzle mustard sauce over the fish. Serve with a fresh warm roll. Makes 4 servings, a mere 330 calories!Number of Servings: 4Recipe submitted by SparkPeople user HEYWOOD417.

The nutritional information for Fresh Catch Creole Fish and Veggie Melange is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 331.2

• Total Fat: 16.0 g
• Cholesterol: 91.8 mg
• Sodium: 471.5 mg
• Total Carbs: 17.9 g
• Dietary Fiber: 4.7 g
• Protein: 30.6 g

The dietary needs meet for Fresh Catch Creole Fish and Veggie Melange is Low Fat