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.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 234
  • Calories from fat: 33%
  • Fat: 8.7g
  • Saturated fat: 2.3g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1.8g
  • Protein: 31.8g
  • Carbohydrate: 5.5g
  • Fiber: 0.2g
  • Cholesterol: 101mg
  • Iron: 2.3mg
  • Sodium: 707mg
  • Calcium: 89mg

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

Preparation

  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.
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