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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.
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.
Glorious One-Pot Recipe:
Hot & Spicy
| instructions | notes
| tips | food counts
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)
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.
Preheat oven to 450F degrees. Spray inside
of 2-quart cast iron Dutch oven and lid with olive oil or canola oil
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.
Use cajun or creole seasoning to bring that
"blackened" taste to fish, seafood, poultry, and meat, too.
Nutritional information per serving (2 servings
Nutritional Information Disclaimer at