Creole Catfish Étouffée
Creole Catfish Étouffée highlights tender catfish smothered in a rich, tomato-and-thyme pan sauce with the trinity of onion, bell pepper, and celery. A touch of Louisiana hot sauce and Worcestershire adds warmth and depth, while fresh parsley brightens each bite. Serve it over cauliflower rice for a lighter take that still feels hearty enough for weeknight dinners or festive gatherings.
- Prep25 mins
- Cook40 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Creole Catfish Étouffée, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 25 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 47
- Heart Health
- 84
- Metabolic
- 55
- Digestive
- 34
- Inflammatory
- 60
- Performance
- 54
- General Wellness
- 1
Heat oil in a large skillet over medium heat.
- 2
Add onion, green pepper, and celery; cook until the vegetables just start to soften, about 7 minutes.
- 3
Add tomatoes, broth, hot sauce, thyme, Worcestershire, salt, and black pepper.
- 4
Bring to a boil.
- 5
Reduce heat to medium-low; simmer, uncovered, until thickened and saucy, about 15 minutes.
- 6
Place the catfish pieces on top of the vegetable mixture.
- 7
Cook, covered, until the catfish is just cooked through and opaque, about 10 minutes.
- 8
Remove the catfish from the skillet and keep warm.
- 9
Stir parsley into the skillet.
- 10
Serve the étouffée and catfish over riced cauliflower.
- 11
Sprinkle with green onion.
- Calories 323.35 kcal Moderate 16%
- Protein 23.03 g Good Source 46%
- Carbohydrate 29.9 g 11%
- Total Fat 13.77 g Moderate 18%
- Saturated Fat 2.51 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 62.28 mg High 21%
- Sodium 473.84 mg High 21%
- Dietary Fiber 8.24 g Good Source 29%
- Total Sugars 9.34 g --
- Added Sugars 0.59 g Low Source 1%
- Calcium 84.45 mg Low Source 7%
- Iron 2.51 mg Moderate 14%
- Potassium 1302.53 mg Good Source 28%
- Vitamin A 130.32 mcg Moderate 14%
- Vitamin C 14.75 mg Moderate 16%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Celery
- Tomatoes 🍅
- Onions 🧅
About This Recipe
Creole Catfish Étouffée is a Cajun and Creole dinner recipe made with 15 ingredients. It takes about 1 hr 5 mins, serves 6, and is rated medium. Key ingredients include Black Pepper, Catfish, Celery, and Diced Onion. Each serving provides about 323.35 kcal, and is a good source of protein.
Recipe Questions
- What is Creole Catfish Étouffée?
- It is a Cajun and Creole recipe made with 15 ingredients, usually served for dinner or lunch.
- What is Creole Catfish Étouffée made of?
- The main ingredients are Black Pepper, Catfish, Celery, Diced Onion, Diced Tomatoes. The full list of 15 is above.
- What goes well with Creole Catfish Étouffée?
- Explore these Cajun and Creole side-dish recipes.
- How long does it take to make Creole Catfish Étouffée?
- About 1 hr 5 mins in total: 25 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 323.35 kcal. The full nutrition breakdown is above.
- Is Creole Catfish Étouffée easy to make?
- This recipe is rated medium, with 15 ingredients and 11 steps.
- Is Creole Catfish Étouffée healthy?
- Creole Catfish Étouffée has an easyChef Pro health score of 52/100. Per serving, it provides 323.35 calories and 23.03 g of protein, or 46% of the Daily Value. It is a good source of dietary fiber and potassium. Worth noting per serving: sodium at 473.84 mg (21% of the Daily Value) and saturated fat at 2.51 g (13% of the Daily Value). It contains Fish, Celery, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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