Catfish Etouffee

Rating: 5 stars
3 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2009
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Ingredients

Directions

  • Melt butter in a large saucepan over medium heat. Add flour and cook, stirring until the flour is brown and fragrant, about 1 minute.

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  • 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.

  • 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.

  • Remove the catfish from the pan with a slotted spoon. Stir sour cream into the vegetables. Serve the catfish over the stewed vegetables.

Nutrition Facts

Per Serving:
238.5 calories; protein 19.7g 39% DV; carbohydrates 13.9g 5% DV; exchange other carbs 1; dietary fiber 2.6g 10% DV; sugars 6.2g; fat 11.8g 18% DV; saturated fat 4.5g 23% DV; cholesterol 75.8mg 25% DV; vitamin a iu 540.5IU 11% DV; vitamin c 35.5mg 59% DV; folate 42.9mcg 11% DV; calcium 81.3mg 8% DV; iron 1.9mg 11% DV; magnesium 45mg 16% DV; potassium 742.6mg 21% DV; sodium 512.1mg 21% DV; thiamin 0.1mg 13% DV.
Exchanges:

1 vegetable, 3 lean meat, 1 fat

Reviews (3)

Read More Reviews
3 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 5 stars
08/19/2012
Smooth and satisfying Love this dish! We always add 2 teaspoons of Old Bay Seasoning and always include the optional cayenne pepper. Also we use red and yellow bell pepper in addition to green when we have them on hand. Read More
anad
Rating: 5 stars
10/31/2011
Delicious and easy! Read More
EatingWell User
Rating: 5 stars
10/30/2011
Very satisfying meal and truly a value. I estimated per serving costs with rice included were about 2/2.50. It doesn't taste very Cajun and not like a lot of etouffees I've had but I think so simple seasoning could change that if you wanted a more cajun feel. Take into account the prep/active time doesn't include actually chopping the vegetables so if you're a medium-speed chopper your prep time would probably be double. I ended up adding an extra can of tomatoes and in the future I'll use a medium size onion instead of a large one. I also added a large carrot. The dish needed extra salt in my opinion but the flavor was great. Additionally I used 1.5 pounds of catfish (that was taken into my estimation of price as well) and it could probably have stretched to 5 or 6 servings (my price estimation was at 4 servings). I only used 1.5 pounds because it was the easiest when I was ordering the fish at the market. Leftovers were better because the dish had time to really sit and the sauce blended well. I'll definitely be making this again. Read More
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