Catfish Étouffée

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Bring the flavors of New Orleans home with this Mardi Gras-worthy catfish étouffée. Served over cauliflower rice instead of white rice, for more fiber and fewer calories.

Submitted by lkb
Updated on January 25, 2022
Tested by
Allrecipes Test Kitchen
Tested by Allrecipes Test Kitchen
The Allrecipes Test Kitchen staff are a team of culinary pros who make and vet recipes using only equipment you'd find in a home kitchen. Staff credentials vary but include training at the Culinary Institute of America; kitchen stints in fine dining restaurants; and countless hours in the test kitchen itself.
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catfish on a bed of cauliflower rice and mixed vegetables in a turquoise bowl
Prep Time:
25 mins
Cook Time:
40 mins
Total Time:
1 hr 5 mins
Servings:
6
Yield:
6 servings
Jump to Nutrition Facts

Ingredients

  • 1 tablespoon olive oil

  • 1 cup chopped onion

  • 1 cup chopped green bell pepper

  • 1 cup chopped celery

  • 1 (14.5 ounce) can diced tomatoes

  • ¼ cup low-sodium chicken broth

  • 1 ½ tablespoons Louisiana-style hot sauce

  • ½ teaspoon dried thyme, crushed

  • ¼ teaspoon Worcestershire sauce

  • ¼ teaspoon salt

  • ¼ teaspoon ground black pepper

  • 1 ½ pounds catfish, cut into 6 pieces

  • 2 tablespoons chopped fresh parsley

  • 3 cups cooked riced cauliflower

  • ¼ cup sliced green onion

Directions

  1. Heat oil in a large skillet over medium heat. Add onion, green pepper, and celery; cook until vegetables are just beginning to soften, about 7 minutes. Add tomatoes, broth, hot sauce, thyme, Worcestershire, salt, and black pepper. Bring to a boil. Reduce heat to medium-low; simmer, uncovered, until thickened and saucy, about 15 minutes.

  2. Put catfish pieces on top of the vegetable mixture. Cook, covered, until catfish is just cooked through and opaque, about 10 minutes.

  3. Remove catfish from the skillet and keep warm. Stir parsley into skillet. Serve étouffée and catfish over riced cauliflower. Sprinkle with green onion.

Nutrition Facts (per serving)

236 Calories
11g Fat
13g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 236
% Daily Value *
Total Fat 11g 14%
Saturated Fat 2g 12%
Cholesterol 54mg 18%
Sodium 393mg 17%
Total Carbohydrate 13g 5%
Dietary Fiber 5g 16%
Protein 22g 44%
Potassium 586mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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