High Protein White Fish Étouffée

Classic Cajun dishes like Gumbo and Étouffée can weigh in with pretty high quality, high protein amounts, and combined with healthy fats like grass-fed butter and olive oil, they’re great combinations for bodybuilding dinners. This recipe comes in at 40-45 grams of protein per serving, and it makes a great main dish or, if you are bulking, a great side. This recipe also tastes even better the next day and it freezes well. While it is great over rice, our preference is serving it over stone ground whole-grain white grits.

Prep Time: 25 minutes (not including making homemade stock)

Cooking Time: 45 minutes (not including making homemade stock)

Makes four servings

Ingredients for High Protein White Fish Étouffée:

For the seafood stock:

• Shells from 1 pounds of shrimp or crab
• 1/2 large onion, chopped
• 1 green onion
• 2 garlic cloves, chopped
• 1 celery rib, chopped
• 3 bay leaves

For the étouffée

• 2 tbs grass-fed butter
• 2 tbs olive oil plus 2 tbs to brown fish
• 1/4 heaping cup all-purpose flour
• 1 large rib celery, chopped
• 1 bell pepper, chopped
• 1/2 large onion, chopped
• 4 garlic cloves, chopped
• 1 pint homemade stock or seafood stock
• 1 tablespoon no-salt Cajun seasoning
• 1/2 teaspoon celery seed
• 1 tablespoon sweet paprika
• 1 pounds catfish or other white fish (tilapia, haddock, pollock, etc)
• 3 green onions, chopped
• Salt, to taste
• Tabasco, to taste

Directions for High Protein White Fish Étouffée:

1. Make the Homemade Stock (Optional):

• If you don’t have prepared seafood stock, put the stock on while you prep your ingredients and brown the fish, make the roux, and saute the vegatables. Just be sure to start the stock first.
• Combine 2 pints of water and all the shrimp stock ingredients in a pot. Your stock ingredients should be even with the water levels–if not, add a bit more shrimp or crab shells.
• Bring to a boil, then reduce heat and simmer gently for 45 minutes. If you have an Instapot, then set for 30 minutes at high pressure and wait for a natural release. It will take about the same amount of time, but you will get a better quality stock from pressure cooking it.
• Strain the stock through a fine-meshed sieve into another pot set over low heat.
• You’ll need 2 cups of stock for this recipe. Store any leftover stock in the refrigerator for up to a week or in the freezer for up to three months.

2. Brown the Fish

• Using a heavy pot, in 2 tbs of olive oil over medium-high heat, brown your fish on all sides; you want to let the fish just cook through.
• One it has browned, transfer it to the side.

3. Make the Roux:

• Heat the butter and 2 additional tbs of olive oil in the same heavy pot over medium heat for 1 to 2 minutes until the butter is fully melted and beginning to sizzle.
• Stir in the flour, ensuring there are no clumps.
• Cook, stirring often, until the roux turns a deep brown color, about 10-12 minutes.

4. Add the Vegetables:

• Add the celery, green pepper, garlic, and onion to the pot with the roux. Mix well and cook over medium heat for 5 minutes, stirring occasionally.

5. Add the Stock, Seasonings, and Fish:

• Measure out 2 cups of the stock. Slowly add the stock to the roux, a little at a time, stirring constantly. The roux will initially thicken, then loosen as you continue to stir in the stock.
• Continue adding stock until the sauce reaches a syrup-like consistency.
• Stir in the sodium-free Cajun seasoning, celery seed, and paprika.
• Add the fish and mix well.
• Season with salt to taste.
• Cover the pot, reduce the heat to low, and cook for 12-15 minutes.

5. Finish and Serve:

Serve hot over white rice or, our preference, stone-ground white grits. Top with the green onions and add hot sauce to taste.

If freezing, allow to cool completely before transferring to your freezer container. This reheats better if left to thaw overnight in the refrigerator.

Nutritional Information: