Catfish Etouffee

Name: Catfish Etouffee
Total time: 40 min
Ingredients: 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; ¼ teaspoon salt; ¼ cup reduced-fat sour cream

Rating: 5 stars

3 Ratings
3 Reviews

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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Recipe Summary

total:

40 mins

Servings:

Nutrition Profile:

Low-Calorie

Low Carbohydrate

Nutrition Info

Directions

Step 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.

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Step 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.
Step 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.
Step 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 Facts

Per Serving:

239 calories; 11.8 g total fat; 4.5 g saturated fat; 76 mg cholesterol; 512 mg sodium. 743 mg potassium; 13.9 g carbohydrates; 2.6 g fiber; 6 g sugar; 19.7 g protein; 541 IU vitamin a iu; 35 mg vitamin c; 43 mcg folate; 81 mg calcium; 2 mg iron; 45 mg magnesium;

Exchanges:

1 vegetable, 3 lean meat, 1 fat

Reviews (3)

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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

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EatingWell User

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

10/31/2011

Delicious and easy! Read More

EatingWell User

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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Catfish Etouffee

Ingredients

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Nutrition Facts

Reviews (3)

All Reviews for Catfish Etouffee