Marci's Noyo Harbor Pan Roast Recipe

Recipesfull introduces to you: Popular Recipes. (Marci's Noyo Harbor Pan Roast Recipe). This summer in Fort Bragg, my husband went on a fishing charter and came back to the campground with a lot of fresh caught Cod. We came up with this recipe, which was inspired by a pan roast dish we once had in a restaurant. This dish is very versatile, delicious, and light! Serve with crunchy bread (whole wheat for extra fiber!), lemon wedges, or Tabasco sauce for an extra kick.

Brief

Prep 15 mins

Cook: 30 mins

Total: 45 mins

Servings: 4

Yield: 4 servings

Marci's Noyo Harbor Pan Roast Recipe

Ingredients

1 tablespoon butter

1 cup chopped celery

1 cup sliced yellow onion

2 red potatoes

cubed

3 cloves garlic

minced

2 (14 ounce) cans vegetable broth

1 cup water

¼ cup heavy cream

½ teaspoon paprika

½ teaspoon cayenne pepper

1 teaspoon fresh ground black pepper

¼ teaspoon sea salt

2 tablespoons all-purpose flour

1 pound firm white fish

such as cod or halibut

cut into 2-inch chunks

8 ounces langostino or shrimp

Seafood

Directions

Step 1

Heat the butter in a stock pot over medium heat. Stir in the celery onion and potato; cook and stir until the onion has softened and turned translucent about 5 minutes. Add the garlic and cook for about 1 minute.

Step 2

Pour in the vegetable broth and water. Bring to a boil then reduce heat to medium-low cover and simmer until the potatoes are just tender 10 to 15 minutes.

Step 3

Combine heavy cream paprika cayenne pepper black pepper and sea salt in a small bowl. Pour 1/2 cup of hot broth into the cream mixture; stir. Whisk in the flour. Stir the cream mixture into the soup and bring to a boil. Add the fish and shellfish cover and simmer until the fish flakes easily with a fork about 3 to 4 minutes.

Nutritional Information

Marci's Noyo Harbor Pan Roast Recipe

Servings Per Recipe:4

Calories: 341.3

% Daily Value *

Protein: 31.6g 63%

Carbohydrates: 29.7g 10%

Dietary Fiber: 4g 16%

Sugars: 5.5g

Fat: 10.4g 16%

Saturated Fat: 5.5g 28%

Cholesterol: 127.8mg 43%

Vitamin A Iu: 1617.8IU 32%

Niacin Equivalents: 10.6mg 82%

Vitamin B6: 0.7mg 42%

Vitamin C: 16.3mg 27%

Folate: 69.3mcg 17%

Calcium: 101.2mg 10%

Iron: 3.6mg 20%

Magnesium: 74.8mg 27%

Potassium: 1159mg 33%

Sodium: 685.1mg 27%

Thiamin: 0.1mg 14%

Calories From Fat: 93.8

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.