Marci's Noyo Harbor Pan Roast

4.7
(12)

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.

1
Prep Time:
15 mins
Cook Time:
30 mins
Total Time:
45 mins
Servings:
4
Yield:
4 servings

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

  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.

  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.

  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.

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.

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