Entertaining
Creole Courtbouillon
(Seafood Stew)
- 10m prep
- 40m cook
- Serves 6
Creole Courtbouillon
-
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
cut into large 2 inch chunks
1
pound
prawn
head-on, cleaned
head-on, cleaned
1
tablespoon
creole seasoning
2
teaspoons
creole seasoning
1
salt
to taste
to taste
1
cup
plain white flour
1
cup
grapeseed oil
2
onion
medium, diced
medium, diced
4
cloves
garlic
diced
diced
3
celery stalk
diced
diced
1
green capsicum
medium, diced
medium, diced
½
teaspoon
dried thyme
½
teaspoon
dried oregano
¼
teaspoon
ground cayenne pepper
depending on heat preference
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
or water
1
spring onion
for garnish
for garnish
1
cooked white rice
cooked, for serving
cooked, for serving
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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