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Full Online Book HomeLearning KitchenCajunandcreole - Creole Baked Fish
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Cajunandcreole - Creole Baked Fish Post by :biomark1 Category :Learning Kitchen Author :Unknown Date :December 2011 Read :2592

Click below to download : Cajunandcreole - Creole Baked Fish (Format : PDF)

Cajunandcreole - Creole Baked Fish

1 tsp. of olive oil
3/4 cup of celery, finely diced
1/4 cup of green bell pepper, finely diced
1/4 cup yellow bell pepper, finely diced
1 cup of yellow onion, finely diced
1 bay leaf
1/2 tsp. kosher salt (optional)
1/2 tsp. of crushed red pepper flakes
1 tsp. of fresh thyme, finely chopped
2 tsp. of garlic, minced
1/2 tsp. lemon zest, finely chopped
1/2 tsp. of orange zest, finely chopped
1 tsp. fresh lemon juice
4 tsp. fresh orange juice
1 16-20 oz. can of no-salt-added plum tomatoes, finely diced with their juices
1 tsp. of granulated white sugar
1/2 cup of water
1 tbsp. of fresh basil, finely chopped
1 tbsp. of fresh oregano, finely chopped
4 5-oz. fresh mild fish filets (redfish, snapper, catfish, halibut, or bass)


Preheat the oven to 350*.

Heat the oil in a saucepan over high heat. Add the celery, green and yellow bell peppers, onions and bay leaf. Cook, stirring, constantly, until the onions become soft and transparent (clear), about 8-10 min. Reduce heat to low. Add salt, crushed red pepper, thyme, garlic, lemon zest, and orange zest. Cook for 1 min., stirring constantly. Add lemon juice, orange juice, tomatoes, sugar, and water. Bring mixture to a boil and reduce heat to low. Add the basil and oregano and simmer, stirring occasionally, for 20 min. Remove from heat and set aside.

Place fish filets in a shallow baking pan and top with the sauce. Place pan in oven and bake until fish is cooked through, about 15-20 min. Serve immediately.

Per serving: 209 cal, 3g fat, <1g sat fat, 52.5mg chol, 403mg sod, 13g carb, 31g prot, 2.5g fiber

Exchanges: 1 carb, 4 very lean meat
Points per serving: 4
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