Categories: Fish

Ingredients

• 1/3 cup canola oil
• 1/3 cup all-purpose flour
• 1 cup chopped yellow onion
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 1 cup celery (about 4 large stalks), chopped
• 3 cloves garlic, minced
• 1 1/2 teaspoons paprika
• 1/2 teaspoon dried thyme
• 1 bay leaf
• Cayenne pepper, to taste
• 1 (14.5-ounce) can diced tomatoes
• 1 cup water
• 2 cups chicken broth
• 1/2 cup long grain white rice
• 1 1/2 pounds cod fillet, cut into 2-inch pieces
• Sea salt, to taste
• Ground pepper, to taste
• 2 green onions, sliced
• 2 tablespoons chopped fresh parsley

Directions

1. Preheat oven to 350°F.

2. Heat oil in a large heavy-bottomed soup pot or Dutch oven over medium heat. Slowly stir in flour with a wooden spoon. Cook mixture 10 to 15 minutes, stirring occasionally, until it turns the color of milk chocolate. Add onion, bell peppers and celery to pot and cook, stirring, for 5 to 7 minutes until vegetables are softened. Add garlic, paprika, thyme, bay leaf and cayenne pepper and cook for two more minutes. Add tomatoes, water and chicken broth and bring to a boil. Stir in rice, cover pot tightly with a lid or foil, and place in preheated oven. Bake for 25 minutes.

3. Season fish with salt and pepper to taste. Remove pot from oven and add fish to pot, making sure that the pieces are completely submerged in cooking liquid. Cover and return to oven for 5 to 7 more minutes, just until fish is cooked through. Stir in sliced green onions and chopped parsley just before serving.

4. Nutrition

5. Per serving (13 oz/380g-wt.): 360 calories (120 from fat), 13g total fat, 1g saturated fat, 31g protein, 29g total carbohydrate (3g dietary fiber, 5g sugar), 60mg cholesterol, 320mg sodium

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