Catfish Stew and Rice
Chili and spice seasoning give this seafood stew a punch of flavor. Serve it with brown rice for added whole grains.
- Yield
- 4 servings
- Serving size
- 1 cup stew with 1/2 cup rice
- Rating
- 3.32 of 5 (125 ratings)
Food groups
- Grains: 1 ounces
- Protein Foods: 2 1/2 ounces
- Vegetables: 2 cups
Ingredients
- 2 medium potatoes
- 1 can low-sodium diced tomatoes (14.5 ounce can)
- 1 cup chopped onion
- 2 cups water
- 2 garlic cloves (minced)
- 1/2 head of cabbage (coarsely chopped)
- 1 pound catfish fillets
- 1 1/2 tablespoons Chili and Spice Seasoning
- green onion (sliced, as needed)
- 2 cups cooked brown rice
Directions
- Wash hands with soap and water.
- Cut potatoes into quarters.
- In large pot, combine potatoes, tomatoes and their juice, onion, water, and garlic.
- Bring to boil and reduce heat.
- Cook covered over medium-low heat for 10 minutes.
- Add cabbage and return to boil.
- Reduce heat.
- Cook covered for 5 minutes, stirring occasionally.
- Meanwhile, cut fillets into 2-inch lengths.
- Coat with Chili and Spice Seasoning .
- Add fish to vegetables.
- Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
- Serve in soup dishes.
- Garnish with sliced green onion, if desired.
- Serve with scoop of hot cooked brown rice.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 384.03 |
| Total Fat | 7.35 g |
| Saturated Fat | 1.67 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 52.39 mg |
| Carbohydrates | 58.81 g |
| Dietary Fiber | 9.77 g |
| Total Sugars | 9.29 g |
| Added Sugars included | 0 g |
| Protein | 22.54 g |
| Calcium | 137 mg |
| Potassium | 1322 mg |
| Sodium | 159.48 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 114 mg |
| Phosphorus | 423 mg |
| Selenium | 16 mg |
| Zinc | 2 mg |
| Vitamin A | 42 mcg |
| Vitamin B6 | 0.9 mg |
| Vitamin B12 | 2.2 mcg |
| Vitamin C | 59 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 100 mcg |
| Folate | 101 mcg |
| Thiamin | 0.9 mg |
| Riboflavin | 0.3 mg |
| Niacin | 7 mg |
| Choline | 107 mg |
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Source
Recipe by: A Healthier You: Based on the Dietary Guidelines for Americans — US Department of Health and Human Services — Office of Disease Prevention and Health Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/catfish-stew-and-rice. Federal works are public domain in the United States.