Catfish Etouffee
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.
Source: EatingWell Magazine, September/October 2009
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Ingredients
Directions
Nutrition Facts
Per Serving:
239 calories; protein 19.7g; carbohydrates 13.9g; dietary fiber 2.6g; sugars 6.2g; fat 11.8g; saturated fat 4.5g; cholesterol 75.8mg; vitamin a iu 540.5IU; vitamin c 35.5mg; folate 42.9mcg; calcium 81.3mg; iron 1.9mg; magnesium 45mg; potassium 742.6mg; sodium 512.1mg; thiamin 0.1mg.
Exchanges:
1 vegetable, 3 lean meat, 1 fat