Whole catfish or thick-cut pieces simmered in tomato broth with potatoes and onions. The stewed version that predates frying.
Lowcountry catfish stew is a Gullah Geechee dish — the tradition of the Sea Island descendants of enslaved Africans who maintained the most direct connection to West African food culture of any Black American community. This stew is made in cast iron over open fire at community gatherings on the Sea Islands of South Carolina and Georgia, and in home kitchens from Charleston to Savannah.
Stewed catfish retains more omega-3s and water-soluble B vitamins than fried catfish because it is never exposed to high heat in oil. The tomato broth adds lycopene and potassium — both directly relevant to hypertension management, the leading cause of death for Black Americans. This is catfish at its most nutritionally complete form.
Use thick-cut bone-in catfish — the bones add gelatin and flavor to the broth. Saute onion and garlic first, add crushed tomatoes and potatoes, simmer until potatoes are nearly done, then add the catfish for the last 20-25 minutes. Do not stir aggressively after fish is added — the pieces will break apart. Season with black pepper, cayenne, and a bay leaf.
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