Marci's Noyo Harbor Pan Roast

Name: Marci's Noyo Harbor Pan Roast
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
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; 0.25 cup heavy cream; 0.5 teaspoon paprika; 0.5 teaspoon cayenne pepper; 1 teaspoon fresh ground black pepper; 0.25 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

4.7

(12)

11 Reviews

1 Photo

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.

Recipe by MARCIL

Published on March 9, 2020

1

Prep Time:

15 mins

Cook Time:

30 mins

Total Time:

45 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

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 (Optional)
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

Directions

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.
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.
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.

Nutrition Facts (per serving)

341	Calories
10g	Fat
30g	Carbs
32g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 341
% Daily Value *
Total Fat 10g	13%
Saturated Fat 6g	28%
Cholesterol 128mg	43%
Sodium 685mg	30%
Total Carbohydrate 30g	11%
Dietary Fiber 4g	14%
Total Sugars 6g
Protein 32g
Vitamin C 16mg	82%
Calcium 101mg	8%
Iron 4mg	20%
Potassium 1159mg	25%

* 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.