Catfish Coubillion

Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
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
Report Inappropriate Recipe

Submitted by:

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.

Rate This Recipe

Member Ratings For This Recipe

 
Close email sign up
Our best recipes, delivered Join the millions of people already subscribed Get daily, hand-picked and delicious recipes in your inbox each day. We will never sell, rent or redistribute your email address.

Magic Link Sent!

A magic link was sent to Click on that link to login. The link is only good for 24 hours.