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Prep Time: 15 Minutes Cook Time: 25 Minutes |
Ready In: 40 Minutes Servings: 4 |
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Boneless fish fillets and whole shrimp simmer with garlic, herbs, and Cajun spices in a bayou blockbuster of a stew. Health experts recommend eating at least one meal per week that includes fish - let it be this one. Ingredients:
8 ounces skinless fish fillets (fresh or frozen halibut, orange roughy, or sea bass) |
6 ounces shrimp (fresh or frozen peeled and deveined) |
2 teaspoons olive oil |
2/3 cup chopped onion |
1/2 cup finely chopped carrot |
1/2 cup chopped sweet pepper (red or green) |
2 garlic cloves, minced |
1 (14 1/2 ounce) can low-sodium tomatoes, undrained and cut up |
1 (8 ounce) can low-sodium tomato sauce |
1 cup reduced-sodium chicken broth |
1/4 cup dry red wine or 1/4 cup reduced-sodium chicken broth |
2 bay leaves |
1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed |
1/2 teaspoon cajun seasoning |
1/4 teaspoon ground cumin |
1/4 teaspoon crushed red pepper flakes (optional) |
Directions:
1. Thaw fish and shrimp, if frozen.
2. Rinse fish and shrimp; pat dry.
3. Cut the fish into 1-inch pieces.
4. Cover and chill fish pieces and shrimp until needed.
5. In a large saucepan heat olive oil over medium-high heat.
6. Cook and stir onion, carrot, sweet pepper, and garlic in hot oil until tender.
7. Stir in the undrained tomatoes, tomato sauce, chicken broth, wine or chicken broth, bay leaves, dried thyme (if using), Cajun seasoning, cumin, and if desired, crushed red pepper.
8. Bring the mixture to boiling; reduce heat. Simmer, covered, for 20 minutes.
9. Gently stir in the fish pieces, shrimp, and fresh thyme (if using).
10. Cover and simmer about 5 minutes more or until the fish flakes easily when tested with a fork and shrimp are opaque.
11. Remove the bay leaves before serving.
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