Catfish Gumbo
4

Serves 4

We skip the traditional roux in this lighter version of the Louisiana classic. Ready in about 30 minutes, serve piping hot with white or brown rice and plenty of hot sauce.

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    Ingredients: 
    • 2 tablespoons extra virgin olive oil
    • 3 cloves garlic, peeled and sliced
    • 1 small green bell pepper, chopped
    • 2 stalks celery, thinly sliced
    • 1 medium onion, chopped
    • 1 tablespoon unbleached all-purpose flour
    • 1 (28 ounce) can diced tomatoes
    • 10 ounces frozen cut okra
    • 11 ounces frozen corn kernels
    • 2 cups low-sodium chicken broth or fish stock
    • 2 teaspoons bay seasoning
    • 2 teaspoons dried thyme
    • Sea salt, to taste
    • 1/8 teaspoon cayenne pepper
    • 1 pound catfish fillets, cut into 1-inch chunks
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    Method: 

    Heat oil over medium heat in a large pot. Add garlic and sauté briefly, until lightly golden, then remove and set aside. Add pepper, celery and onion to pot and cook, until softened, about 10 minutes. Add flour and stir into vegetables until well coated. Add sautéed garlic, tomatoes, okra, corn, stock, bay seasoning, thyme, salt and cayenne pepper. Stir well, cover and simmer 15 to 20 minutes. Just before serving, stir in the fish and cover. Cook, stirring gently occasionally, until fish is just cooked through, about 5 minutes. Serve immediately.

    Nutritional Info: 
    Per Serving:410 calories (150 from fat), 17g total fat, 4g saturated fat, 70mg cholesterol, 1120mg sodium, 35g carbohydrate (7g dietary fiber, 12g sugar), 30g protein
    Special Diets: 

    Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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