The étouffée on the right has 196 fewer calories and 455 fewer milligrams sodium than the recipe on the left. Here’s why.

Using a lean whitefish, such as catfish, keeps calories low. Making the sauce with low-sodium broth instead of fish stock keeps sodium in check. Serving étouffée over cauliflowe­r rice instead of white rice provides vitamins C and K, adds fiber, and reduces calories.

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