Creole-Style Postpartum Catfish Stew

This Creole-Style Catfish Stew is a comforting, nutrient-rich dish crafted with the rhythms of Louisiana’s culinary traditions and the healing needs of postpartum recovery in mind. Rooted in the soulful flavors of Creole cooking—where onions, peppers, celery, herbs, and bold spices form the heart of every pot—this stew brings together both generational flavor and gentle nourishment. It's light yet hearty, seasoned but not overpowering, and built around catfish: a Southern favorite that’s low in mercury, high in protein, and packed with essential nutrients for rebuilding strength after birth.

For new mothers, this stew offers warmth, hydration, and ease of digestion, all while supporting energy levels, lactation, and tissue repair. The inclusion of coconut milk adds a soft creaminess and healthy fats that soothe the body and mind, while herbs like thyme and bay leaf offer subtle calming and digestive support. Designed with Creole families in mind, this dish honors the tradition of slow-cooked, homegrown healing, while adapting to the specific needs of postpartum care. It’s the kind of stew you can pass down—made with love, meant to restore, and shared around the table with those who matter most.

Total Time: 45-55 min Prep: 15-20 min Cook: 30-35 min

Ingredients

• 1½ lbs fresh catfish fillets, cleaned and cut into large chunks

• 1 tbsp olive oil or avocado oil

• 1 small onion, finely chopped

• 1 bell pepper, diced (any color)

• 2 ribs celery, chopped

• 4 garlic cloves, minced

• 1 tsp smoked paprika

• 1 tsp dried thyme

• ½ tsp cayenne pepper (optional or to taste)

• 1½ cups chopped tomatoes (fresh or canned, low sodium)

• 1 bay leaf

• 2 cups low-sodium chicken or vegetable broth

• ½ cup coconut milk (optional for extra richness and nourishment)

• Salt and pepper, to taste

• 1 tbsp fresh parsley, chopped

• Juice of half a lemon

Instructions

1. Sauté the Base:
   In a large skillet or Dutch oven, heat oil over medium heat. Add onion, bell pepper, celery, and garlic. Cook until softened and fragrant, about 5–7 minutes.

2. Season & Simmer:
   Stir in smoked paprika, thyme, cayenne (if using), and chopped tomatoes. Add the broth and bay leaf, bring to a gentle simmer. Cover and let simmer for 15–20 minutes to let the flavors meld.

3. Add Catfish Gently:
   Season the catfish lightly with salt and pepper. Gently nestle the pieces into the stew, making sure they're mostly submerged. Cover and cook on low for another 10–12 minutes, or until the fish is cooked through and flaky.

4. Optional Enrichment:
   Stir in a splash of coconut milk for creamy richness, and let it warm through for 2–3 minutes. Add lemon juice and fresh parsley just before serving.