Catfish Courtbouillon

The recipe Catfish Courtbouillon can be made in roughly 1 hour and 5 minutes. For $3.76 per serving, you get a main course that serves 6. One portion of this dish contains approximately 31g of protein, 16g of fat, and a total of 380 calories. This recipe from Eating Well requires white cornmeal, canolan oil, catfish fillets, and fresh mint. 45 people found this recipe to be tasty and satisfying. It is a good option if you're following a dairy free and pescatarian diet. Overall, this recipe earns a tremendous spoonacular score of 93%. Catfish Courtbouillon, Crock-Pot Catfish Courtbouillon, and Cajun Courtbouillon are very similar to this recipe.

Servings: 6

Preparation duration: 65 minutes

 

Ingredients:

3 tablespoons canola oil, divided

4 teaspoons canola oil, divided

2 pounds catfish fillets, cut into 6 servings

1/4 cup chopped flat-leaf parsley

1/3 cup all-purpose flour

1/4 cup chopped fresh mint

1 head garlic plus 1/4 cup chopped garlic (4-5 large cloves), divided

2 medium green bell peppers

3 dashes hot sauce, or to taste

1 jalapeño pepper

1 large onion, diced

1/4 teaspoon freshly ground pepper

1/2 teaspoon freshly ground pepper

2 poblano peppers

2 medium red bell peppers

1/2 cup red-wine vinegar

1/2 teaspoon salt

4 scallions, sliced

2 cups seafood stock

3 medium ripe tomatoes

1/2 cup white cornmeal

Equipment:

oven

aluminum foil

baking sheet

wire rack

tongs

plastic wrap

bowl

knife

food processor

dutch oven

frying pan

Cooking instruction summary:

Preheat oven to 450F.To prepare sauce: Rub off the excess papery skin from the head of garlic without separating the cloves. Slice the tip off the head, exposing the cloves. Place the garlic on a piece of foil, drizzle with 1 teaspoon oil and wrap into a package.Place a wire rack on a large foil-lined baking sheet. Place the garlic packet, tomatoes, bell peppers, poblanos and jalapeo on the rack. Roast in the center of the oven, turning once or twice with tongs, until all the vegetables are softened and the peppers and onions are blackened in places, 25 to 30 minutes for the tomatoes, 30 to 35 minutes for the peppers and 40 minutes for the garlic.Transfer the peppers to a large bowl; cover with plastic wrap. Let steam for 10 minutes, then uncover. Cool tomatoes on a separate plate; unwrap the garlic packet.When the peppers are cool enough to handle, remove stems, skins and seeds with a paring knife. Core and peel the tomatoes and reserve any juices. Squeeze the roasted garlic from the skins. Place the peppers, tomatoes (and juice) and garlic in a food processor and pulse until the mixture is a chunky sauce.Heat the remaining 3 teaspoons oil in a Dutch oven over medium-high heat. Add onion and cook, stirring frequently, until beginning to color, 4 to 5 minutes. Stir in the 1/4 cup chopped garlic and cook, stirring, for 1 minute. Add seafood stock, vinegar and the pureed vegetables. Bring to a simmer, stirring occasionally. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the sauce is thickened, 25 to 30 minutes. Season with 1/2 teaspoon each salt and pepper and hot sauce. Stir in mint, parsley and scallions.To prepare fish: Meanwhile, combine cornmeal, flour, 1/2 teaspoon salt and 1/4 teaspoon pepper on a shallow plate. Dredge both sides of fish in the mixture.Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat until shimmering. Add half the fish and cook until golden brown, 4 to 5 minutes per side. Transfer to a paper-towel-lined plate. Add the remaining 1 tablespoon oil to the pan and cook the rest of the fish, 3 to 4 minutes per side. Divide the fish and sauce among 6 shallow bowls.

 

Step by step:


1. Preheat oven to 450F.To prepare sauce: Rub off the excess papery skin from the head of garlic without separating the cloves. Slice the tip off the head, exposing the cloves.

2. Place the garlic on a piece of foil, drizzle with 1 teaspoon oil and wrap into a package.

3. Place a wire rack on a large foil-lined baking sheet.

4. Place the garlic packet, tomatoes, bell peppers, poblanos and jalapeo on the rack. Roast in the center of the oven, turning once or twice with tongs, until all the vegetables are softened and the peppers and onions are blackened in places, 25 to 30 minutes for the tomatoes, 30 to 35 minutes for the peppers and 40 minutes for the garlic.

5. Transfer the peppers to a large bowl; cover with plastic wrap.

6. Let steam for 10 minutes, then uncover. Cool tomatoes on a separate plate; unwrap the garlic packet.When the peppers are cool enough to handle, remove stems, skins and seeds with a paring knife. Core and peel the tomatoes and reserve any juices. Squeeze the roasted garlic from the skins.

7. Place the peppers, tomatoes (and juice) and garlic in a food processor and pulse until the mixture is a chunky sauce.

8. Heat the remaining 3 teaspoons oil in a Dutch oven over medium-high heat.

9. Add onion and cook, stirring frequently, until beginning to color, 4 to 5 minutes. Stir in the 1/4 cup chopped garlic and cook, stirring, for 1 minute.

10. Add seafood stock, vinegar and the pureed vegetables. Bring to a simmer, stirring occasionally. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the sauce is thickened, 25 to 30 minutes. Season with 1/2 teaspoon each salt and pepper and hot sauce. Stir in mint, parsley and scallions.To prepare fish: Meanwhile, combine cornmeal, flour, 1/2 teaspoon salt and 1/4 teaspoon pepper on a shallow plate. Dredge both sides of fish in the mixture.

11. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat until shimmering.

12. Add half the fish and cook until golden brown, 4 to 5 minutes per side.

13. Transfer to a paper-towel-lined plate.

14. Add the remaining 1 tablespoon oil to the pan and cook the rest of the fish, 3 to 4 minutes per side. Divide the fish and sauce among 6 shallow bowls.


Nutrition Information:

Quickview
382k Calories
30g Protein
15g Total Fat
28g Carbs
48% Health Score
Limit These
Calories
382k
19%

Fat
15g
24%

  Saturated Fat
2g
13%

Carbohydrates
28g
10%

  Sugar
6g
8%

Cholesterol
87mg
29%

Sodium
532mg
23%

Get Enough Of These
Protein
30g
62%

Vitamin C
134mg
163%

Vitamin D
18µg
126%

Vitamin K
78µg
75%

Vitamin B12
3µg
58%

Vitamin A
2523IU
50%

Phosphorus
444mg
44%

Vitamin B1
0.53mg
35%

Vitamin B6
0.68mg
34%

Potassium
1153mg
33%

Selenium
22µg
32%

Vitamin B3
6mg
30%

Manganese
0.53mg
27%

Fiber
5g
22%

Folate
87µg
22%

Vitamin E
3mg
22%

Magnesium
82mg
21%

Vitamin B5
1mg
19%

Vitamin B2
0.28mg
16%

Iron
2mg
15%

Copper
0.27mg
13%

Zinc
1mg
12%

Calcium
90mg
9%

covered percent of daily need
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