Catfish Étouffée with Rich Roux and Tomatoes
Catfish Étouffée with Rich Roux and Tomatoes layers tender catfish in a deeply flavored, dark roux sauce with tomatoes, bell pepper, and warm Cajun aromatics. The sauce is silky with a gentle heat, brightened by lemon and fresh parsley, perfect over steamed rice. Serve for a cozy weeknight dinner or a relaxed weekend gathering when you want hearty Southern comfort.
- Prep20 mins
- Cook40 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Catfish Étouffée with Rich Roux and Tomatoes, 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
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 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.
- 46
- Heart Health
- 47
- Metabolic
- 32
- Digestive
- 32
- Inflammatory
- 56
- Performance
- 48
- General Wellness
- 1
Combine rice and water in a small saucepan. Bring to a boil, then reduce the heat to low and simmer for 15 to 20 minutes, or until done.
- 2
In a large saucepan, warm the roux over medium heat. Stir in the onion, green bell pepper, and garlic; cook for about 5 minutes, or until soft. Stir in the broth and tomatoes. Season with lemon juice, Worcestershire sauce, bay leaf, black pepper, thyme, and salt. Reduce the heat to low, cover, and simmer for 30 minutes.
- 3
Stir in the catfish and parsley. Simmer, partially covered, for 10 minutes, or until the fish flakes easily with a fork.
- 4
Stir in 2 cups cooked white rice and season with red pepper flakes. Serve.
- Calories 299.6 kcal Moderate 15%
- Protein 21.53 g Good Source 43%
- Carbohydrate 33.44 g 12%
- Total Fat 8.9 g Moderate 11%
- Saturated Fat 1.79 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 61.61 mg High 21%
- Sodium 418.25 mg Moderate 18%
- Dietary Fiber 3.93 g Moderate 14%
- Total Sugars 7.37 g --
- Added Sugars 2.83 g Moderate 6%
- Calcium 43.45 mg Low Source 3%
- Iron 2.07 mg Moderate 12%
- Potassium 749.96 mg Moderate 16%
- Vitamin A 78.17 mcg Low Source 9%
- Vitamin C 9.44 mg Moderate 10%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Catfish Étouffée with Rich Roux and Tomatoes is a Cajun and Creole dinner recipe made with 17 ingredients. It takes about 1 hr, serves 8, and is rated medium. Key ingredients include Beef Broth, Black Pepper, Cajun Roux, and Catfish. Each serving provides about 299.6 kcal, and is a good source of protein.
Recipe Questions
- What is Catfish Étouffée with Rich Roux and Tomatoes?
- It is a Cajun and Creole recipe made with 17 ingredients, usually served for dinner or lunch.
- What is Catfish Étouffée with Rich Roux and Tomatoes made of?
- The main ingredients are Beef Broth, Black Pepper, Cajun Roux, Catfish, Diced Onion. The full list of 17 is above.
- What goes well with Catfish Étouffée with Rich Roux and Tomatoes?
- Explore these Cajun and Creole side-dish recipes.
- How long does it take to make Catfish Étouffée with Rich Roux and Tomatoes?
- About 1 hr in total: 20 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 299.6 kcal. The full nutrition breakdown is above.
- Is Catfish Étouffée with Rich Roux and Tomatoes easy to make?
- This recipe is rated medium, with 17 ingredients and 4 steps.
- Is Catfish Étouffée with Rich Roux and Tomatoes healthy?
- Catfish Étouffée with Rich Roux and Tomatoes has an easyChef Pro health score of 51/100. Per serving, it provides 299.6 calories and 21.53 g of protein, or 43% of the Daily Value. Worth noting per serving: sodium at 418.25 mg (18% of the Daily Value), saturated fat at 1.79 g (9% of the Daily Value) and added sugars at 2.83 g (6% of the Daily Value). It contains Citrus, Fish, Tomatoes, Garlic 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.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required