Catfish Stew and Rice Recipe
Healthy Fish/Seafood Recipe
Ingredients:
2 medium potatoes
1 can (14-1/2 oz) tomatoes, cut up*
1 cup onion, chopped
1 cup (8–oz bottle) clam juice or water
1 cup water
2 cloves garlic, minced
1/2 head cabbage, coarsely chopped
1 pound catfish fillets
Green onions, sliced, to taste
1-1/2 tablespoon Chili and Spice Seasoning
2 cup cooked rice (white or brown)
* Reduce the sodium by using low or no added sodium canned tomatoes.
Directions:
Peel potatoes and cut into quarters.
In large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boil and reduce heat. Cook covered over medium-low heat for 10 minutes.
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.
Yield: 4 servings. Serving size: 1 cup of stew with 1/2 cup of rice
Nutrition information per steak on a bun:
Calories: 363,
Fat: 8g, Saturated fat: 2g,
Cholesterol: 87mg,
Sodium: 355mg,
Fiber: 4g,
Protein: 28g, Carbohydrates: 44g, Potassium: 1,079mg
