Iowa Catfish Creole

Dive into the bold, zesty flavors of the South with this Iowa Catfish Creole, a mouthwatering fusion of Louisiana-inspired spices and fresh Midwestern catfish. Perfectly seasoned and pan-seared catfish fillets are nestled in a rich, aromatic Creole sauce brimming with tomatoes, bell peppers, onions, celery, and a touch of cayenne heat. Tied together with fragrant herbs like thyme and a splash of hot sauce, this one-skillet dish is as comforting as it is flavorful. Serve it over fluffy white rice or with warm, crusty bread for a hearty, satisfying meal that showcases a delicious twist on classic Creole cuisine. Ready in under an hour, this recipe is ideal for a quick weeknight dinner or a relaxed family meal that celebrates regional flavors at their finest.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 pieces catfish fillets
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon cayenne pepper
• 0.5 cup all-purpose flour
• 3 tablespoons vegetable oil
• 2 tablespoons butter
• 1 medium yellow onion, diced
• 1 medium green bell pepper, diced
• 2 stalks celery stalks, diced
• 3 cloves garlic cloves, minced
• 14.5 ounces diced tomatoes, canned
• 2 tablespoons tomato paste
• 1 cup chicken broth
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 teaspoon hot sauce
• 2 tablespoons parsley, chopped (for garnish)
• 4 cups white rice, cooked (optional, for serving)

Directions

Step 1

Season the catfish fillets with salt, black pepper, and cayenne pepper on both sides.

Step 2

Dredge each fillet in all-purpose flour, shaking off any excess.

Step 3

Heat 3 tablespoons of vegetable oil in a large skillet over medium heat. Once hot, add the catfish fillets and cook for 3-4 minutes per side until golden brown. Remove the fillets from the skillet and set aside.

Step 4

In the same skillet, melt 2 tablespoons of butter over medium heat. Add the diced onion, green bell pepper, and celery, and sauté for 5-7 minutes until the vegetables are softened.

Step 5

Add the minced garlic and cook for 1 minute until fragrant.

Step 6

Stir in the canned diced tomatoes (with their juices), tomato paste, chicken broth, thyme, bay leaf, and hot sauce. Mix well and bring to a simmer.

Step 7

Reduce the heat to low and let the mixture cook, uncovered, for 10 minutes, stirring occasionally to allow the flavors to meld.

Step 8

Add the cooked catfish fillets back to the skillet, spooning some of the sauce over them. Cover and simmer on low heat for an additional 10 minutes, or until the catfish is fully cooked and flaky.

Step 9

Discard the bay leaf and adjust seasoning with more salt or hot sauce to taste.

Step 10

Garnish the dish with chopped fresh parsley and serve hot over cooked white rice or alongside crusty bread.

Nutrition Facts

Serving size	2348.2 grams (2348.2g)

Amount per serving	% Daily Value*
Calories	2424

Total Fat 78.40g	101%
Saturated Fat 22.90g	115%
Polyunsaturated Fat 25.90g
Cholesterol 346mg	115%
Sodium 3999mg	174%
Total Carbohydrate 314.00g	114%
Dietary Fiber 16.50g	59%
Total Sugars 22.90g
Protein 113.20g	226%

Vitamin D 5IU	23%
Calcium 336mg	26%
Iron 11mg	63%
Potassium 3401mg	72%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.2%

Protein: 18.8%

Carbs: 52.0%