Gentle Catfish Coconut Stew with Cilantro Rice and Squash

Name: Gentle Catfish Coconut Stew with Cilantro Rice and Squash
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Cuisine: Colombiana
Ingredients: 1.3 lb catfish fillets; 2 tbsp lime juice; 4 cloves garlic; 1 tsp ground cumin; 1 1/2 tsp salt; 1/2 tsp black pepper; 2 tbsp vegetable oil; 1 cup scallions; 1 cup white onion; 2 cups tomato; 3/4 cup red bell pepper; 1 tsp annatto seasoning; 1 2/3 cups coconut milk; 2 1/2 cups squash or pumpkin; 1 cup fresh cilantro; 1 cup white rice; 2 cups water; 1 tbsp butter

An original Colombian-inspired dish featuring seared catfish finished in a creamy coconut-hogao sauce with tender squash and fragrant fresh cilantro rice. It is comforting, homey, and full of distinctly Colombian flavors without copying any traditional recipe.

20 minPrep

35 minCook

55 minTotal

4Servings

Gluten-FreeHigh Protein

Ingredients

Adjust servings

600 g catfish fillets (skinless, en 4 porciones)
30 ml lime juice (for sazonar the pescado)
12 g garlic (chopped fino, divided)
2 g ground cumin (divided)
8 g salt (or to taste, divided)
2 g black pepper (divided)
30 ml vegetable oil (divided)
80 g scallions (chopped fina, divided)
120 g white onion (chopped fina, divided)
300 g tomato (pelado and chopped)
100 g red bell pepper (chopped fino)
2 g annatto seasoning (optional)
400 ml coconut milk (without endulzar)
350 g squash or pumpkin (diced small)
30 g fresh cilantro (chopped, divided)
200 g white rice (lavado)
480 ml water (for the arroz)
14 g butter (for the arroz)

Nutrition facts

per serving

515 kcal

Calories

31 g

Protein

36 g

Carbs

27 g

Fat

4 g

Fiber

32 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

FishDairy

Instructions

1
1. Season the catfish fillets with the lime juice, half of the garlic, 1/2 teaspoon cumin, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Let them rest for 10 minutes while you prepare the remaining ingredients.
2
2. For the cilantro rice, heat the butter and 1 teaspoon of the vegetable oil in a medium pot over medium heat. Add half of the scallions, one third of the white onion, and half of the cilantro. Sauté for 2 minutes.
3
3. Add the white rice and stir for 1 minute to lightly toast it. Pour in the water and add 1/2 teaspoon salt. Once it boils, reduce the heat, cover, and cook for 15 minutes until the liquid is absorbed. Turn off the heat, let it rest covered for 10 minutes, and fluff with a fork.
4
4. While the rice cooks, heat 1 tablespoon of the vegetable oil in a wide skillet over medium-high heat. Sear the catfish fillets for 2 minutes per side, just until lightly golden. Remove to a plate.
5
5. In the same skillet, add the remaining tablespoon of vegetable oil. Add the rest of the garlic, the remaining scallions, the rest of the white onion, tomato, red bell pepper, and annatto seasoning. Cook for 6 to 8 minutes over medium heat, stirring, until a thick hogao forms.
6
6. Stir in the squash or pumpkin, the remaining cumin, the rest of the salt, and the rest of the black pepper. Pour in the coconut milk and mix well. Cook over medium-low heat for 10 minutes, until the squash is tender but not falling apart.
7
7. Return the catfish fillets to the skillet, spoon the sauce over them, and cook for 6 to 8 minutes more over low heat, until the fish is cooked through and flakes easily. If you prefer to finish it in the oven, transfer the skillet to a preheated oven at 350°F / 175°C for 8 minutes, using an oven-safe skillet.
8
8. Turn off the heat and add the remaining cilantro to the stew. Taste and adjust salt if needed.
9
9. Serve a bed of cilantro rice on each plate and place a catfish fillet on top or alongside, with plenty of coconut sauce and squash cubes.

Chef tips

For a thicker sauce, let the stew simmer uncovered for 2 to 3 minutes at the end. Avoid moving the fish too much so it does not break apart.

Substitutions

You can replace the catfish with snook or tilapia. The squash can be swapped for butternut squash. For a dairy-free version, replace the butter in the rice with more vegetable oil.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
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Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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Illustrative image
T-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
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