In this island-inspired fish recipe, celery, bell pepper, tomatoes and wine complement the shrimp and fish. Serve this healthy fish recipe with brown rice, couscous or quinoa to soak up the fragrant sauce.
Nutrition per serving may change if servings are adjusted.
12 raw shrimp (16-20 per pound; see Tip), shell-on
4 tablespoons extra-virgin olive oil, divided
1 medium onion, finely chopped
3 cloves garlic, finely chopped
1 stalk celery, finely chopped
1 small red bell pepper, finely chopped
½ small fresh chile pepper, chopped
2 teaspoons tomato paste
2 cups chopped tomatoes, canned or fresh
1½ cups water
¾ cup dry white wine
1½ tablespoons finely chopped fresh thyme
¾ teaspoon salt, divided
¾ teaspoon ground pepper, divided
⅓ cup all-purpose flour
1½ pounds red snapper, cod or haddock fillet, skinned and cut into 6 portions
¼ cup finely chopped scallions
Peel shrimp (reserving shells) and devein. Discard legs. Set the shrimp aside.
Heat 2 tablespoons oil in a large skillet over medium heat. Add onion and garlic; cook, stirring occasionally, until barely colored, 4 to 5 minutes. Add celery, bell pepper and chile; cook, stirring occasionally, for 2 minutes. Add the shrimp shells and tomato paste; cook, stirring, until the shells begin to turn pink, about 30 seconds. Add tomatoes, water, wine and thyme; bring to a boil over high heat. Reduce heat and simmer gently, stirring occasionally, for 20 minutes. Remove the shells. Season with ¼ teaspoon each salt and pepper and return to a gentle simmer.
Whisk flour and ½ teaspoon each salt and pepper in a shallow dish. Lightly dredge fish, shaking off excess flour. Heat 1 tablespoon oil in a large, heavy skillet over medium-high heat. Add half the fish; cook until golden brown, 1 to 2 minutes per side. Transfer to the simmering sauce. Repeat with the remaining 1 tablespoon oil and fish, reducing the heat as needed. Transfer to the sauce. Cook shrimp in the same pan, turning once or twice, until pink and curled, 1 to 2 minutes. Transfer to the sauce; simmer for 5 minutes. Sprinkle with scallions.
Make Ahead Tip: Prepare sauce (Steps 1-2) up to 2 days ahead. Reheat for Step 3.
Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North Americait's more likely to be sustainably caught.
Serving size: 2 shrimp, 1 piece of fish & ½ cup sauce
310 calories;11 g fat(2 g sat); 2 g fiber; 11 g carbohydrates; 35 g protein; 42 mcg folate; 131 mg cholesterol; 4 g sugars; 0 g added sugars; 1,125 IU vitamin A; 31 mg vitamin C; 99 mg calcium; 1 mg iron; 362 mg sodium; 877 mg potassium
Vitamin C (52% daily value), Vitamin A (22% dv)
This was very good. If you like spicy you will need to add more spices.
March 14, 2015
By: Sharonda Moore
I made this dish tonight it was amazing
I followed the receipe but I tweeted it a bit added a little more seasoning like ms dash used a little more tomato paste to thicken the sauce more fresh tomato and I added scallops to mine over some brown rice with sweet plantains on the side my fiance and I loved itG¥ñn+ÅG¥ñn+ÅG¥ñn+Å
Pros: Easy to make taste amazing
Cons: Takes longer than an hour to make when using fresh ingredients