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Catfish Etouffee
3 Reviews
From: EatingWell Magazine September/October 2009
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.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1 tablespoon butter
- 1 tablespoon all-purpose flour
- 1 large onion, sliced
- 1 cup sliced celery
- 1 green bell pepper, diced
- 1 14-ounce can stewed tomatoes
- Pinch of cayenne pepper (optional)
- 1 pound catfish fillets, cut into 4 portions
- 1/4 teaspoon salt
- 1/4 cup reduced-fat sour cream
Preparation
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Active
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Ready In
- Melt butter in a large saucepan over medium heat. Add flour and cook, stirring until the flour is brown and fragrant, about 1 minute.
- 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.
- Per serving: 239 calories; 12 g fat(4 g sat); 3 g fiber; 14 g carbohydrates; 20 g protein; 43 mcg folate; 76 mg cholesterol; 6 g sugars; 541 IU vitamin A; 35 mg vitamin C; 81 mg calcium; 2 mg iron; 512 mg sodium; 743 mg potassium
- Nutrition Bonus: Vitamin C (60% daily value), Potassium (21% dv)
- Carbohydrate Servings: 1
- Exchanges: 1 vegetable, 3 lean meat, 1 fat
Reviews 3
August 19, 2012
By: EatingWell User
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.
March 23, 2010
By: EatingWell User
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.
September 04, 2009
By: anad
Delicious and easy!
