Cajun courtbouillon (pronounced koo-bee-yon) is a vegetable-and-fish stew recipe. In this healthy catfish recipe from Louisiana native chef Donald Link, the catfish and stew are combined at the end, making for a pretty presentation and keeping the catfish nice and crispy.

Donald Link
Source: EatingWell Magazine, September/October 2012

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Recipe Summary

total:
1 hr 5 mins
Servings:
6
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Ingredients

Sauce
Fish

Directions

Instructions Checklist
  • Preheat oven to 450 degrees F.

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  • 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 jalapeno 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.

Nutrition Facts

380 calories; protein 27.5g 55% DV; carbohydrates 22.5g 7% DV; dietary fiber 4.7g 19% DV; sugars 6.7g; fat 19.8g 31% DV; saturated fat 2.9g 14% DV; cholesterol 83.2mg 28% DV; vitamin a iu 2543.4IU 51% DV; vitamin c 136.6mg 228% DV; folate 81.8mcg 21% DV; calcium 75.8mg 8% DV; iron 2.4mg 13% DV; magnesium 67.8mg 24% DV; potassium 1014.9mg 28% DV; sodium 617mg 25% DV; thiamin 0.2mg 21% DV.