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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 249.7
  • Total Fat: 11.6 g
  • Cholesterol: 56.6 mg
  • Sodium: 443.3 mg
  • Total Carbs: 21.6 g
  • Dietary Fiber: 2.0 g
  • Protein: 19.6 g

View full nutritional breakdown of Catfish Coubillion calories by ingredient
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Catfish Coubillion



Introduction

A Cajun dish: saucy, spicy, and definitely a keeper for any fan of cajun foods.
1 serving is 3 oz of fish with 5.5 oz sauce/rice (about 1 heaped cup total).
A Cajun dish: saucy, spicy, and definitely a keeper for any fan of cajun foods.
1 serving is 3 oz of fish with 5.5 oz sauce/rice (about 1 heaped cup total).

Number of Servings: 12

Ingredients

    3 Tbsp canola or vegetable oil
    6 Tbsp white flour
    ---------------------------
    1 large onion, chopped
    1 large green bell pepper, chopped
    ---------------------------
    1.5 tsp garlic powder
    1/2 tsp celery salt
    1/2 tsp cayenne
    1/2-1/4 tsp crushed red pepper flakes (if desired)
    2 bay leaves
    ----------------------------------
    2 Tbsp tomato paste
    ---------------------------------
    28 oz can, drained, (or 3.5 cups fresh) petite diced tomatoes
    1/2 tsp oregano
    1 tsp basil
    1 tsp thyme, ground
    1 1/2 tsp lemon juice
    1 tsp worcestershire sauce
    1 1/2 tsp hot pepper sauce
    -----------------------------------
    2 cups fish or shrimp stock or bouilon
    -----------------------------
    2 cups whole grain brown rice, cooked
    --------------------------------
    36 oz catfish fillets, any desired size pieces

Directions

Roux can be bought at the store OR you can make your own.
Make roux with the 6 Tbsp flour and 3 Tbsp oil -- heat oil on medium, then sprinkle in flour while stirring briskly. It will be somewhat thick when all the flour is in, so beat in added flour thoroughly before adding more. When oil/flour are completely blended, turn up heat to Med-Hi. Let sit for about 1-2 min, then stir briskly until the mixture darkens to a dark tan. Remove from heat; roux will continue to cook and darken slightly. This whole process (from cold pan to roux) takes less than 10 minutes when done right; sufficient heat and quick mixing is key.
===================================
1---Begin heating 6 T roux on med-low heat until it becomes smooth and somewhat liquid (2-3 min, if not hot already). Also, begin cooking the brown rice in steamer/cooker. Meanwhile, chop onion and green pepper.
2----Mix onion and pepper into roux and cook on med-low for 5-6 minutes or until tender.
3---Add garlic powder, celery salt, cayenne, bay leaves, and crushed red pepper flakes (if desired). Stir in and cook about 30 seconds.
4---Add tomato paste, stir in thoroughly, and cook about 2 mins.
5---Add diced tomatoes, oregano, basil, thyme, lemon juice, worcestershire, and Tabasco sauce. Cook about 2 mins.
6---Add fish/shrimp stock. Bring sauce to a gentle boil and simmer (uncovered) until sauce has thickened to about 3/4ths of full volume (20-25 min).
7---Stir in rice. Cook 2 min.
8---Lay fish fillets on top of sauce. Cover and cook about 6 mins. Spoon sauce over top of fish. Add parsley over top if desired. Cook 3 more minutes.
9---Remove from heat. Remove bay leaves before storing leftovers.

Number of Servings: 12

Recipe submitted by SparkPeople user WAIT4IT.






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