Poached Cajun Catfish

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


4 servings

Recipe from

Cooking Light

Nutritional 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


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


Sprinkle fish with seasoning.

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.

Alan Gould and Gordon McKnight,

Cooking Light

July 2001
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