Pan Roasted Local Seasonal Gulf Fish - FOX 8 WVUE New Orleans News, Weather, Sports

Pan Roasted Local Seasonal Gulf Fish


Pan Roasted Local Seasonal Gulf Fish, Covey Rise Farm Glazed Vegetables,

Whole Wheat Orzo Pasta and Tomato and Shallot Vinaigrette



-       4                      6 oz. Local Gulf Fish Filet

-       1 cup               Fingerling Sweet Potatoes

-       1 lb                  Assorted Covey Rise Or Locally Grown Winter Squash

-       1 lb                  Louisiana Shallots

-       ½ lb                 Tear Drop Tomatoes

-       ½ lb                 Black Mussels or Manila Clams

-       1 cup               White Wine

-       1 cup               Water

-       ½ cup              Whole Wheat Orzo Pasta

-       Sherry Vinegar, Extra Virgin Olive Oil, Salt, Pepper

-       Fresh Bay Leaves, Fresh Thyme, Black Pepper Corn


Gulf Fish

Purchase freshly caught Gulf Fish from your local fish market. Black Drum, Grouper, Red Fish or Pompano are good options. Cut into 6 oz sized fillets, keep skin if you prefer but remove scales.

 Sear the fish on high heat in a frying pan with a little olive oil until the skin is crispy.

 Winter Squash

Cut your winter squash into bite sized portions and set aside.

Heat a little olive oil in a pot and add the fresh mussels or manila clams, fresh thyme, bay leaves, black peppercorn, white wine and water. Cook everything until the mussels open. Strain the juice and set aside. Save the mussels for later.

 At high heat roast the winter squash in a sauté pan. Add in the mussel juice and let cook for a few minutes. Add some extra virgin olive to the sauté pan to create an emulsion with the mussel juice that will glaze the winter squash.


Peel and dice the Louisiana Shallots. Add the sherry vinegar and the EVOO. (1/3 of vinegar, 2/3 of oil). Season with salt and pepper to taste. Cut the tear drop tomatoes in ½ and add them to the vinaigrette. Make sure you will be using the vinaigrette in the next hour or the shallots and tomatoes will be cooked by the vinegar and the seasoning.

 Bake the fingerling sweet potatoes until they are tender. Then peel and cut them in half by length.


Using a big pasta bowl or deep plate mix the baked fingerling sweet potatoes with local grown greens like baby mustard greens, tatsoi, or Mizuna. Place them in the bottom of the plate. Place the fish filet skin up on the top of the potatoes. Add the glazed winter squash around the fish with a little mussel juice and mussels.

Take the vinaigrette and drizzle some everywhere on the fish and vegetable.


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