Creole Courtbouillon (Seafood Stew)

Cook time:
Serves 6 Ingredients: 4 - 8-ounce fillets of barramundi, cut into large 2 inch chunks, 1 pound - head-on shrimp, cleaned, 1 tablespoon + 2 teaspoons - Creole seasoning, Salt, to taste, 1 cup - all-purpose flour, 1 cup - grapeseed oil, 2 medium - onions, diced, 4-5 cloves - garlic, diced, 3 - celery ribs, diced, 1 medium - green bell pepper, diced, 1/2 teaspoon - dried thyme, 1/2 teaspoon - dried oregano, 1/4 - 1/2 teaspoon - cayenne pepper, depending on heat preference, 2 - bay leaves, 1/4 cup - tomato paste, 3/4 cup - dry sherry, 1 can - whole tomatoes, 4 cups - seafood stock or water, Scallions, for garnish, Cooked white rice, for serving,
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Creole Courtbouillon
(Seafood Stew)

  • 10m prep
  • 40m cook
  • Serves 6
  • RECIPE CREATED BY
    Jenny Huang

  • Pairs with Chardonnay

  • Perfect for Weekends

  • Perfect for Reunions

Ingredients

4 8-ounce The Better Fish® Barramundi Skinless Fillets
cut into large 2 inch chunks
1 pound prawn
head-on, cleaned
1 tablespoon creole seasoning
2 teaspoons creole seasoning
salt
to taste
1 cup plain white flour
1 cup grapeseed oil
2 onion
medium, diced
4 cloves garlic
diced
3 celery stalk
diced
1 green capsicum
medium, diced
½ teaspoon dried thyme
½ teaspoon dried oregano
¼ teaspoon ground cayenne pepper
depending on heat preference
2 bay leaf
¼ cup tomato paste
¾ cup dry sherry
1 canned whole tomato
4 cups seafood stock
or water
spring onion
for garnish
cooked white rice
cooked, for serving
Servings

Nutrition per serving

Calories 645.53kcal 32%
Fat 39.97 57%
Carbs 29.49 11%
Sugars 6.05 7%
Protein 31.87 64%
Sodium 820.08mg 41%
Fiber 3.82 14%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 645.53kcal 32%
Fat 39.97 57%
Saturated Fat 4.46 22%
Monounsaturated Fat 6.38 638%
Polyunsaturated Fat 26.76 2676%
Carbs 29.49 11%
Fiber 3.82 14%
Sugars 6.05 7%
Protein 31.87 64%
Cholesterol 197.87mg 66%
Sodium 820.08mg 41%
Calcium 119.45mg 15%
Magnesium 29.9mg 8%
Potassium 755.18mg 22%

% Daily Value*

Iron 3.24mg 23%
Zinc 0.53mg 5%
Phosphorus 70.76mg 10%
Vitamin A 363.69mkg 45%
Thiamin B1 0.45mg 41%
Riboflavin B2 0.1mg 7%
Niacin B3 1.35mg 8%
Vitamin B6 0.24mg 17%
Folic Acid B9 30.9mkg 15%
Vitamin B12 0mkg 0%
Vitamin C 33.47mg 42%
Vitamin D 5.1mkg 102%
Vitamin E 11.83mg 99%
Vitamin K 19.57mkg 26%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

High
Medium
Low
7.5 /10

Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Nutrients with positive impact

Fiber 3.82   14% DV
Protein 31.87   64% DV
Calcium 119.45mg   15% DV
Magnesium 29.9mg   8% DV
Potassium 755.18mg   22% DV
Iron 3.24mg   23% DV
Vitamin A 363.69mkg   45% DV
Vitamin C 33.47mg   42% DV

Nutrients with negative impact

Saturated Fat 4.46   22% DV
Carbs 29.49   11% DV
Sugars 6.05   7% DV
Cholesterol 197.87mg   66% DV
Sodium 820.08mg   41% DV

Get a cultural flavor rush you’ll crave like no other: Creole. Creole Courtbouillon (Seafood Stew) may appear complicated at first glance, but this time-honored culinary tradition is a dish well worth the extra minutes and attention it’s due. “Don’t burn the roux!” is a phrase heard ’round the South—and whether you’re a fan of shrimp and grits or a Yankee notorious for burning biscuits, Creole Courtbouillon is a pleasure to create for those you love. In fact, this humble country-cousin-of-consummé is known as the base of many dishes in which protein is poached. Depending upon the region where one might be lucky enough to partake of this dish, it varies from “Courtbouillon” to “Court-bouillon” to “Court Bouillon.” Bottom line? The cultural influences which created Creole cuisine were right on the mark—as is the mouthwatering recipe, food styling, and photography by Jenny Huang of Saveur Award-Winning HelloMyDumpling.

Instructions

Step 1
Pat the fish dry and place on a plate, season all sides with salt and 1 1/2 teaspoon creole seasoning. In a bowl, season the shrimp with 1/2 teaspoon salt and 1/2 teaspoon creole seasoning.
Step 2
Heat 1/4 cup of grapeseed oil in a large dutch oven. Over medium high heat, lightly brown the fish in one layer, skin side down first, about 3 minutes per side. Remove from the pot and set aside. Add a bit more oil if the pot looks dry and lightly brown the shrimp, 3-5 minutes more. Remove and set aside.
Step 3
Add 3/4 cup oil to what is already in the pot, heat until a pinch of flour sizzles immediately when touching the oil. Gradually whisk in 1 cup flour. Turn down the heat to medium. Continue to whisk vigorously to make the roux. The oil will absorb the flour and gradually begin to darken. The roux burns easily so do not leave this unattended. Cook for 20-25 minutes, until it has darkened to a red brown color.
Step 4
As soon as you reach this stage, add the diced onions, garlic, and 1/4 teaspoon salt. Turn the stove back up to medium high, sautée the onions for minute or so. Add the celery and another 1/4 teaspoon salt. Sautée for another minute. Add the bell pepper and 1/4 teaspoon salt. Sautée again. The roux will continue to darken during this process. That’s all right. Do not be scared of the darkness!
Step 5
Add 1 tablespoon creole seasoning, dried thyme, oregano, cayenne, and bay leaf. Mix and cook for another minute so. Push all the vegetables to one side of the pan, add the tomato paste to a part of the pan where it will have direct access to the hot pan. Stir with a wooden spoon, the heat will loosen up the concentrated paste and allow if to begin releasing its flavors. After a minute, mix it in with everything else in the pot. Pour in the sherry and cook for 2-3 minutes until the alcohol has cooked out. Next add the whole tomatoes along with any juice in the can. Use the back of a wooden spoon to gently break the tomatoes up a bit. Add the stock, if you are using, or water. Mix well, partially cover, and cook for 30-35 minutes for all the flavors to come together. Taste the stew and adjust the seasoning.
Step 6
Add the fish and cook until the fillets flake easily, 10-15 minutes. Grab the handles of the pot and gently swirl the pot so that all the fish gets cooked. Do not stir or the fish will break up. Add the shrimp in the last 5 minutes of cooking. Serve with white rice and scallions.
Suggested sides
  • Biscuits
    or Cornbread
  • Black Eyed
    Peas
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