Ingredients with Measurements:
- 1 lb white fish fillets, cut into bite-sized pieces
- 1/2 cup unsalted butter
- 1/2 cup all-purpose flour
- 1 large onion, diced
- 1 green bell pepper, diced
- 3 celery stalks, diced
- 4 garlic cloves, minced
- 2 cups seafood stock
- 1 tbsp Worcestershire sauce
- 1 tsp hot sauce
- 1 tsp dried thyme
- 1 tsp dried oregano
- 1/2 tsp paprika
- Salt and black pepper, to taste
- 1/4 cup chopped fresh parsley
- Cooked white rice, for serving
Special Equipment Needed:
- Large skillet or Dutch oven
- Wooden spoon or spatula
Step-by-Step Instructions:
1. Melt the butter in a large skillet or Dutch oven over medium heat.
2. Add the flour and stir constantly until the mixture turns a light brown color, about 10 minutes.
3. Add the onion, bell pepper, celery, and garlic to the skillet and cook until the vegetables are soft, about 5 minutes.
4. Gradually pour in the seafood stock, stirring constantly to prevent lumps from forming.
5. Add the Worcestershire sauce, hot sauce, thyme, oregano, paprika, salt, and black pepper. Stir to combine.
6. Bring the mixture to a simmer and cook for 10-15 minutes, stirring occasionally, until the sauce has thickened.
7. Add the white fish to the skillet and gently stir to coat with the sauce.
8. Cover the skillet and cook for 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
9. Stir in the chopped parsley and adjust seasoning to taste.
10. Serve the white fish étouffée over cooked white rice.
Time:
Preparation time: 15 minutes
Cooking time: 30 minutes
Temperature:
Medium heat
Serving size:
4 servings
Nutritional information:
Calories per serving: 428
Fat per serving: 23g
Carbohydrates per serving: 26g
Protein per serving: 28g
Sodium per serving: 524mg
Sugar per serving: 4g
Substitutions for ingredients:
- White fish fillets can be substituted with any other firm white fish, such as cod or halibut.
- Seafood stock can be substituted with chicken or vegetable stock.
- Hot sauce can be omitted or reduced for a milder flavor.
Variations:
- Add shrimp or crawfish to the skillet along with the white fish for a seafood étouffée.
- Use Cajun seasoning instead of the individual spices for a more authentic flavor.
- Add diced tomatoes or tomato paste to the sauce for a richer flavor.
Tips and Tricks:
- Be sure to stir the flour constantly while cooking to prevent burning.
- Use a wooden spoon or spatula to stir the sauce to prevent lumps from forming.
- Adjust the seasoning to taste before adding the fish to the skillet.
- Use fresh parsley for the best flavor.
Storage Instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
Reheat the étouffée in a skillet over medium heat until heated through, stirring occasionally.
Presentation Ideas:
Serve the white fish étouffée in a shallow bowl with a scoop of white rice in the center. Garnish with a sprig of fresh parsley.
Garnishes:
Fresh parsley, chopped green onions, or sliced lemons.
Pairings:
Serve with a crisp green salad and a glass of white wine.
Suggested Side Dishes:
Steamed vegetables, garlic bread, or cornbread.
Troubleshooting Advice:
If the sauce is too thick, add more seafood stock or water to thin it out. If the sauce is too thin, cook it for a few more minutes until it thickens.
Food Safety Advice:
Be sure to cook the fish to an internal temperature of 145°F to ensure it is safe to eat.
Food History:
Étouffée is a Cajun and Creole dish that originated in Louisiana in the 1920s. It typically consists of shellfish or meat cooked in a roux-based sauce and served over rice.
Flavor Profiles:
Savory, slightly spicy, and rich.
Serving Suggestions:
Serve the white fish étouffée as a main course for dinner.
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Region: Louisiana