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Catfish Etouffée

http://www.eatingwell.com/recipes/catfish_etouff_e.html

From EatingWell: 

Although the classic Cajun stew, étouffée, is usually made with crayfish, it’s also delicious with catfish. The cooked butter-and-flour mixture, also called a brown roux, gives the sauce a nutty flavor. We added a bit of reduced-fat sour cream and stewed tomatoes to make the sauce rich and flavorful without a lot of extra calories or fat. Serve with brown rice.

4 servings | Active Time: 15 minutes | Total Time: 40 minutes

Ingredients

Preparation

  1. Melt butter in a large saucepan over medium heat. Add flour and cook, stirring until the flour is brown and fragrant, about 1 minute.
  2. Add onion, celery, bell pepper, tomatoes and cayenne (if using); bring to a simmer. Cover and cook on medium-low, stirring occasionally, until the vegetables are very soft, about 15 minutes.
  3. Sprinkle catfish with salt and place in the saucepan on top of the vegetables. Reduce heat to maintain a low simmer, cover and cook until the catfish is just cooked through and opaque, 8 to 10 minutes more. Remove from the heat.
  4. Remove the catfish from the pan with a slotted spoon. Stir sour cream into the vegetables. Serve the catfish over the stewed vegetables.

Nutrition

Per serving : 265 Calories; 14 g Fat; 5 g Sat; 5 g Mono; 67 mg Cholesterol; 14 g Carbohydrates; 20 g Protein; 3 g Fiber; 454 mg Sodium; 738 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat, 1 fat