Catfish Étouffée

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.

• Preparation Time: 25 mins
• Cooking Time: 40 mins
• Total Time: 1 hr 5 mins
• Calories: 236 Calories

Ingredients

• ¼ teaspoon salt
• 1 cup chopped onion
• 1 tablespoon olive oil
• ¼ teaspoon ground black pepper
• 1 cup chopped celery
• 2 tablespoons chopped fresh parsley
• 1 (14.5 ounce) can diced tomatoes
• 1 cup chopped green bell pepper
• ¼ teaspoon Worcestershire sauce
• ½ teaspoon dried thyme, crushed
• ¼ cup sliced green onion
• ¼ cup low-sodium chicken broth
• 1 ½ tablespoons Louisiana-style hot sauce
• 1 ½ pounds catfish, cut into 6 pieces
• 3 cups cooked riced cauliflower

Recipe Instructions

Step 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.

Step 2

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

Step 3

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