Catfish Stew and Rice
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Ingredients
- 2 medium potatoes
- 1 can (14.5 oz) tomatoes, low-sodium, chopped
- 1 cup onion, chopped
- 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 brown rice (cooked)
Instructions
- Wash hands with soap and water.
- Peel potatoes and cut 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 over medium-low heat 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 plates. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked rice.
Nutrition
| Calories | 345 |
|---|---|
| Protein | 23 g |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Cholesterol | 59 mg |
| Sodium | 110 mg |
| Carbohydrates | 57 g |
| Dietary Fiber | 9 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: A Healthier You: Based on the Dietary Guidelines for Americans US Department of Health and Human Services Office of Disease Prevention and Health Promotion