I was craving something cajun/creole and wanted some fish. So I used a couple of flounder filets for myself and chicken breast for Chelsea since she doesn’t eat fish. This had a bit of heat from the seasoning but it was balanced nicely by the tomato and mustard..
Ingredients:
For the seasoning:
½ cup paprika
3 tablespoons kosher salt
2 tablespoons granulated onion powder
2 tablespoons granulated garlic powder
2 tablespoons cayenne pepper
2 tablespoons white pepper
2 tablespoons black pepper
2 teaspoons dry thyme
2 teaspoons dry oregano
For the tomato sauce:
1 clove garlic, minced
1 half green bell pepper, chopped
1/4 white onion, diced
1/2 cup crushed tomatoes
Kosher salt
Black pepper
For the mustard sauce:
4 tablespoons whole grain mustard
2 tablespoons water
2 tablespoons butter
For the rice:
1 cup wild and long grain rice
1 tablespoon each diced carrot, celery and white onion
Kosher salt and black pepper
2 cups water
2 tablespoons butter
2 filets flounder (4oz each)
1 boneless, skinless chicken breast (6-8oz total)
Green bell pepper rings (one per piece of protein)
Asparagus spears
Olive oil
Equipment:
Oven
Saute pan
Spatula
Baking sheet tray
Drip/roasting rack
Tongs
- Preheat oven to 350°
- Mix your seasoning together and set aside
- Bring water for rice to a boil, add all other ingredients for rice, reduce to a simmer and cover.
- Warm a saute pan on medium heat and add a splash of olive oil, swirling the oil around the pan until it shimmers.
- Pat the fish or chicken dry with a paper towel to remove moisture from the surface, sprinkle with creole seasoning on both sides
- Place the fish or chicken in the oil and sear until a little bit ght crust begins to form
- Transfer the meat to the baking sheet tray with the roasting rack on the other side of the tray. Place one bell pepper ring on each piece of protein.
- In the saute pan used for the proteins, add all ingredients for the tomato sauce except the tomatoes, cook until garlic is toasted and onions and peppers are tender.
- Add the tomatoes to the pan, mix with spoon until fully incorporated. Spoon over your chicken or fish inside the pepper ring.
- Toss asparagus spears with oil and salt, place on the roasting rack.
- Place the sheet tray in the middle of the oven, baking until center of the chicken reads 165° with a thermometer.
- Once proteins are done cooking, remove from oven and allow to rest on the counter while making the mustard sauce.
- Wipe out the saute pan used for the other steps with a paper towel, add one tablespoon butter and melt. Add whole grain mustard and water, mix thoroughly with spoon, add remaining butter and mix to melt and incorporate butter. Spoon mustard over proteins.
