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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 349.7
  • Total Fat: 15.3 g
  • Cholesterol: 54.4 mg
  • Sodium: 622.0 mg
  • Total Carbs: 41.5 g
  • Dietary Fiber: 3.9 g
  • Protein: 21.7 g

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

Submitted by: WAIT4IT

Introduction

A Cajun dish: saucy, spicy, and delicious.
Serving size is 3 oz of fish (small fillet or half a med-large fillet) with 1 and 1/3 cup sauce.
A Cajun dish: saucy, spicy, and delicious.
Serving size is 3 oz of fish (small fillet or half a med-large fillet) with 1 and 1/3 cup sauce.

Number of Servings: 6

Ingredients

    Serving size is 3 oz of fish (small fillet) with 1 and 1/3 cup sauce.

    ======================
    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
    -----------------------------------
    1 cup fish or shrimp stock or bouilon
    1 cup water
    -----------------------------
    2 cups whole grain brown rice, cooked
    --------------------------------
    18 oz catfish fillets

Directions

Roux can be bought at the store (jarred or as an instant mix) OR you can make your own.
For a thick roux:
Use the 6 Tbsp flour and 3 Tbsp oil in the recipe -- heat oil on medium, then sprinkle in flour a bit at a time while stirring briskly. It will be 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+ min (it should spread out) to heat up, then stir briskly until the mixture darkens to a dark tan (darken less for a thicker sauce). DO NOT STOP STIRRING. Remove from heat just before desired color; roux will continue to cook and darken slightly. If there are black specks in it, the roux is burned; start over. This whole process (from cold pan to roux) takes about 5 minutes when done with sufficient heat and quick mixing.
===================================
1---Begin heating 3 T premade roux or the roux above 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 (stir in 3 Tbsp flour if using premade 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 and water. 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: 6

Recipe submitted by SparkPeople user WAIT4IT.






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