ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Poached Cajun Catfish

Yield 4 servings
By poaching the catfish, you get a delicate, moist fish that picks up a subtle flavor from the sweet wine and spicy Creole seasoning.

Ingredients

  • 4 (6-ounce) farm-raised catfish fillets
  • 1 teaspoon Creole seasoning (such as Tony Chachere's)
  • 1 teaspoon butter
  • Cooking spray
  • 1/2 cup finely chopped shallots
  • 4 garlic cloves, crushed
  • 1 1/2 cups Riesling or other slightly sweet white wine

Nutrition Information

  • calories 234
  • caloriesfromfat 33 %
  • fat 8.7 g
  • satfat 2.3 g
  • monofat 3 g
  • polyfat 1.8 g
  • protein 31.8 g
  • carbohydrate 5.5 g
  • fiber 0.2 g
  • cholesterol 101 mg
  • iron 2.3 mg
  • sodium 707 mg
  • calcium 89 mg

How to Make It

  1. Sprinkle fish with seasoning.

  2. Melt the butter in a large nonstick skillet coated with cooking spray over medium-high heat. Add the shallots and garlic; sauté 3 minutes. Add wine; bring to a boil. Add fish; cover, reduce heat, and simmer 16 minutes or until the fish flakes easily when tested with a fork. Remove fish with a spatula; place 1 fillet on each of 4 plates. Bring poaching liquid to a boil; cook until reduced to 1/2 cup (about 2 minutes). Strain poaching liquid through a sieve into a bowl; discard solids. Spoon 2 tablespoons poaching liquid over each fillet.