Nutrient	Health symbol	Content	% DV
Protein (g)		32	52
Vitamine D (IU)		0
Iron (mg)		1,17	10
Zing (mg)		0,43	4
Selenium (mg)		0,02	40
Iodine (mg)		0,01	6
Sodium (mg)		90
Potassium (mg)		594	51
Omega-3 fatty acids (EPA+DHA) (mg)		762	> 100
Total fatty acids (g)		6,7	10
Saturated fatty acids (g)		1,7	7
Cholesterol (mg)		137	46

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Creole brown bullhead

Ingredients:

8 fillets (~ 150-180 g/serving)		Brown bullhead
125 ml (1/2 cup)		Flour
30 ml (2 tbsp.)		Vegetable oil (canola or olive)
1		Onion, chopped
2		Garlic cloves, chopped
175 ml (3/4 cup)		White wine
350 ml (1 1/2 cup)		Tomatoes, diced
125 ml (1/2 cup)		Tomato sauce
500 ml (2 cup)		Green peppers, diced
2 ml (1/2 tsp.)		Tabasco
5 ml (1 tsp.)		Worcestershire sauce
5 ml (1 tsp.)		Sugar
2 ml (1/2 tsp.)		Salt and pepper
5 ml (1 tsp.)		Basil

Preparation:
Dredge the brown bullhead fillets with flour. In a frying pan, brown the onion and garlic in oil. Place this mixture in a baking dish and top with fillets. Mix tomatoes, tomato sauce, white wine, green peppers and all seasoning. Spread this mixture evenly on the fillets. Bake at 400 ºF for 15-20 minutes. Serve with pilaf rice and sliced sauted portobello mushrooms.

Servings: 4

Source: Carole Blanchet, Québec