Low-Fat Creole Fish Étouffée

2 pounds fresh skinless cod loin

fillets

1 teaspoon smoked paprika 1 teaspoon dried basil

1 teaspoon black pepper, divided ¼ cup unsalted butter

¼ cup olive oil

½ cup coarsely chopped white onion ½ cup coarsely chopped celery ½ cup coarsely chopped green bell

pepper

½ cup coarsely chopped green

onion, divided

¼ cup minced garlic

¼ cup all-purpose flour

¾ cup tomato paste

2 cups diced tomatoes, drained 1 tablespoon Creole seasoning ¼ teaspoon cayenne pepper ½ teaspoon Himalayan pink salt 2 cups low-sodium chicken broth

Instructions: Cut the cod fillets into large chunks, then season the chunks with the smoked paprika, basil and ½ teaspoon of the black pepper.

Heat a 4-quart saute pan over medium heat, then add the butter and olive oil. Add the white onion, celery, bell pepper, garlic and most of the green onion (reserving some for garnish). Cook the vegetables for about 2 minutes then add the flour and cook the mixture, stirring constantly for 2-3 more minutes.

Add the tomato paste, diced tomatoes, Creole seasoning, cayenne pepper, Himalayan pink salt and remaining ½ teaspoon of black pepper. Stir ingredients together, then add the chicken broth. Bring the mixture to a gentle boil, add the cod, and reduce heat to medium-low. Cook the stew, covered, for 10-12 minutes, until the stew is bubbling and the cod is opaque all the way through. Add the remaining green onion on top of the stew before serving. Serve over rice if desired.

Makes 6 servings

From “Healthier Southern Cooking” by Eric and Shanna Jones