Catfish Etouffee - 14g Carbs, 3g Fiber
From: EatingWell
Although the classic Cajun stew, etouffee, 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.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low sodium |
Healthy weight | High potassium
Active Time: 15 minutes
Total Time: 40 minutes
Servings: 4
1 Tbsp butter
1 Tbsp all-purpose flour
1 large onion, sliced
1 cup sliced celery
1 green bell pepper, diced
1 (14oz can) stewed tomatoes
Pinch of cayenne pepper (optional)
1 lb catfish fillets, cut into 4 portions
1/4 tsp salt
1/4 cup reduced-fat sour cream
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.
Servings: 4
Nutrition per Serving:
265 Calories, 14g Fat, 5g Sat, 5g Mono, 67mg Cholesterol, 20g Protein,
14g Carbs, 3g Fiber, 454mg Sodium, 738mg Potassium
Nutrition Bonus: Vitamin C (60% daily value), Potassium (21% dv).
Carbohydrate Servings: 1
Exchanges: 1 vegetable, 3 lean meat, 1 fat
