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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 test

total:
40 mins
Servings:
4

Nutrition Profile:

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Ingredients

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Directions

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  • 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

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.

1 vegetable, 3 lean meat, 1 fat

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