Low Fat Redfish Court-bouillon
Low Fat Redfish Court-bouillon
Take a Walk on the Lite Side... Trimming the Fat on a Creole Classic!
Category: Main Courses
Serving Size: 2 entrée portions or 4 appetizer portions
Ingredients
- 1 pound redfish fillets
- 1 teaspoon Creole seasoning
- 1 teaspoon chopped garlic
- 1/2 cup celery, small dice
- 1/2 cup onion, small dice
- 1/2 cup green bell pepper, small dice
- 2 1/2 cups chopped fresh tomatoes
- 1 teaspoon fresh thyme
- 1 teaspoon fresh chopped parsley
- 1/2 of one bay leaf
- 4 cups shrimp, crab or fish stock
- 1 pinch black pepper
- salt to taste
- 1 tablespoon olive oil
- 1/2 cup brown rice
- 1 cup water or stock
- 1 pinch salt
Instructions
Heat olive oil in a deep skillet, add garlic and cook until it turns a golden color. Add celery, onion, bell pepper, bay leaf, 1/2 teaspoon thyme and 1 cup stock. Simmer until liquid evaporates. Stir in chopped tomatoes, add 2 cups stock and simmer for about 15 minutes on low heat. While court bouillon is simmering, season redfish fillets with Creole seasoning. Heat a nonstick skillet over medium high heat, spray with canola cooking spray and place fillets in skillet seasoned side down. Sear for about 2 minutes until fillets start to brown. Remove fillets and set aside. After court bouillon has simmered for 15 minutes, add fish fillets, 1 cup stock, 1 teaspoon parsley and 1/2 teaspoon thyme. Cover, reduce heat and slowly simmer for about 8-10 minutes.
Place rice in a mesh strainer and rinse under cold water for 30 seconds. Combine rice, water and a pinch of salt in a sauce pot. Bring to a boil, cover reduce heat to low and cook until water has been absorbed about 20 minutes. Remove from heat, uncover and fluff with a fork.
