504-975-0344

@nalamag504

#NaturalinNOLA

  • White Facebook Icon
  • White Instagram Icon
  • NALAMAG

Recipe For Success

DTB Pan-Roasted Gulf Fish with Chickpea Cassoulet 


Makes 4 servings

1 tablespoon olive oil, divided

½ teaspoon garlic, diced

1 Calabrian chili pepper (jarred, packed in oil) 

1 carrot, diced small 

1 onion, diced small

1 stalk celery, diced small

2 cups chickpeas, cooked

4 7-9-ounce skin-on filets gulf fish 

1 teaspoon cornstarch 

½ teaspoon salt, divided

Pepper to taste

¼ pound small tri-color carrots

¼ cup cane vinegar

1 tablespoon fresh thyme

1 tablespoon parsley chopped

1 tablespoon chives, chopped

2 tablespoons reduced fat Greek yogurt or sour cream

Preheat oven to 350 degrees.  


Cassoulet: 

In a large skillet over medium heat, sauté garlic, chili pepper, carrot, onion, and celery in olive oil until slightly translucent. Add chickpeas and heat. 

Remove one-third of chickpea mixture. Add to food processor and blend till creamy, then mix back into chickpea blend. Set aside. 

Pan-Roasted Fish: 

Dust skin side of fish with corn starch, pepper, and dash of salt. Season flesh side with dash of salt and pepper. Heat ½ tablespoon oil in large cast iron skillet. Place fish into skillet, skin-side down, and press gently. Once fish starts to relax, place into oven for 6-8 minutes or until fish is completely cooked. 

Tri-Color Carrots:

Using a mandolin or knife, shave carrots into thin slices. Keep carrot top “flower” and toss the tops and mandolin-thin slices with cane vinegar with a dash of salt and pepper. 

To Serve: 

Spread chickpea cassoulet into bottom of plates. Top with fish, placed flesh-side down, with skin-side up. Finish off with Greek yogurt, fresh thyme, parsley, and chives. Add salt and pepper to taste. Garnish with tri-color baby carrots.

Per serving: 660 calories, 20 grams fat, 3.5 grams saturated fat, 68 grams carbohydrates, 500 mg sodium, 19 grams fiber, 14 grams sugar, 55 grams protein.





12 views