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Nutritional Information Disclaimer: All nutritional information here is based upon amounts designated in the recipe presented. Where items such as "pieces of chicken" appear, they are calculated based upon an average 4 oz. serving. All food calculations are derived from The Complete Book of Food Counts by Corinne T. Netzer (Dell Publishing, 2000). Some figures are approximate due to variations in such things as the size of vegetables, amount of oil released when spraying the Dutch oven, etc. Additionally, the figures presented are rounded to the nearest whole numbers to facilitate comprehension.

Glorious One-Pot Meals and its author take no responsibility in insuring the validity of the nutritional breakdowns presented here and offer this information only as a service to readers. Since all Glorious One-Pot Meals can be altered at will, the food counts given may or may not reflect the actual meal created at home.

Featured Glorious One-Pot Recipe:

Cajun Fish
Hot & Spicy

 

Cajun Fish

ingredients | instructions | notes | tips | food counts

 


Ingredients

1 potato - baking or sweet or 1/2 of each
1/4 onion, peeled and sliced thinly
10-15 green beans, washed & trimmed
1/2 - 3/4 lb. white fish (catfish, sole, cod, halibut...)
Creole or Cajun seasoning
3-5 whole garlic cloves, peeled
4 small Roma tomatoes, washed & quartered
(canned tomatoes do not work well here)

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Tips: We love Tony Chachere's Original (creole) Seasoning, but in a pinch, any cajun seasoning mix from the grocery will do, or mix together paprika, salt, and a dash of cayenne to make your own. Careful with the cayenne as a little goes a long way.

Frozen green beans are an easy solution when you're looking for something green to toss into a pot meal. Use 1-2 cups, reseal the baggie and keep it in the freezer — a single bag can stretch over quite a few meals.

 

Instructions

Preheat oven to 450F degrees. Spray inside of 2-quart cast iron Dutch oven and lid with olive oil or canola oil spray.
Scrub potato well and cut out any bad spots or eyes. Cube potato into 1" cubes. Halve beans or leave whole, as desired.

Line base of pot with onions. Wash fish and pat dry with paper towels. Lay the fish over the onions in the bottom of the pot. Sprinkle the top side liberally with Cajun seasoning mix according to taste. Layer potatoes, garlic, onions, green beans, and tomatoes, interspersing sprinkles of spices as desired. Pack in as many vegetables as possible while still able to get a clean seal for the lid.

Cover and bake for 35-45 minutes, or until fish flakes easily. You should smell the aroma wafting from the oven that tells you everything is done.

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Notes

Use cajun or creole seasoning to bring that "blackened" taste to fish, seafood, poultry, and meat, too.

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Food Counts

Nutritional information per serving (2 servings per recipe).


Cal 240
Protein 25g
Carbs 32g
Fat 2g
Chol 54mg
Sodium 114mg
Fiber 7g

Nutritional Information Disclaimer at left.


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