Recipe courtesy of
Photographer: Denny Culbert
Food Stylist: Jo Vidrine

If you love the lettuce wraps at P.F. Chang’s, you will love our Cajun take on this healthy, filling, high protein, low carbohydrate recipe. 


  • 2 pounds catfish steaks
  • 2 teaspoons brown sugar
  • 1 teaspoon black pepper
  • 2 tablespoons molasses
  • 2 tablespoons fish sauce
  • 2 tablespoons lard
  • 3 garlic cloves, slivered
  • 3 scallions, cut into 1 inch lengths
  • 1-2 hot chiles, such as Thai or serrano


  • Mix the brown sugar, black pepper, molasses and fish sauce and coat the fish in it. Let this stand for 15-30 minutes.
  • In a pot just large enough to contain the fish, heat the lard over high heat and saute the garlic, chile and scallions for 1-2 minutes. Do not let them brown.
  • Add the catfish and all the marinade. Mix well, turn the heat down to medium-low, cover and simmer for 10 minutes.
  • Pour in enough water to almost cover the catfish, then turn the heat to medium-high. Cook this uncovered until the sauce reduces by half, about 10-15 minutes. Be sure to turn over the fish a couple times so both sides get coated by the sauce.
  • Turn out the fish into a bowl, and serve with white rice. Have a bowl on the table for everyone’s fish bones.


Calories: 317kcal | Carbohydrates: 12g | Protein: 38g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 147mg | Sodium: 861mg | Potassium: 1054mg | Fiber: 1g | Sugar: 11g | Vitamin A: 485IU | Vitamin C: 20mg | Calcium: 67mg | Iron: 2mg

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