Instructions
Preheat oven to 450 degrees. Spray inside of a 2-quart cast
iron Dutch oven and lid with olive oil or canola oil spray.
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. Rinse 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, and then sprinkle with garlic. Make a layer of potatoes
and then one of green beans, interspersing sprinkles of spices
as desired. Tuck the tomatoes around the top.
Cover
and bake for about 40 minutes, or until fish flakes easily
and potatoes are fork-tender. You should smell the aroma wafting
from the oven that tells you everything is done.
Tips
We love Tony Chachere's Famous Creole Seasoning, but any Cajun
or Creole seasoning mix from the grocery will do, or mix together
equal parts paprika, salt, and a dash of cayenne to make your
own. Careful with the cayenne as a little goes a long way
and you may find that this unique cooking method intensifies
spices.
This cooking
technique will accept any frozen elements without any change
in cooking time or flavor. Feel free to substitute frozen
green beans and frozen fish filets straight from the freezer.
Don’t
feel like having fish? Just substitute the fish layer for
chicken pieces, turkey tenderloin or pork tenderloin.
About
the author: Elizabeth Yarnell is a Certified Nutritional
Consultant and the author of Glorious
One-Pot Meals: A new quick &
healthy approach to Dutch oven cooking, a guide to a guide
to preparing quick, healthy and balanced one-pot meals. Visit
Elizabeth online at www.GloriousOnePotMeals.com
to subscribe to her free newsletter. The Glorious One-Pot
Meal cooking method is unique and holds US patent 6,846,504.
|
