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CATFISH STEW AND RICE

Catfish isn’t just Southern anymore. Everyone can go "down home" with this dish. A heart healthy recipe.

Yield: 4 servings


Ingredients

    • 2 medium potatoes
    • 1 can (14½ 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 lb catfish fillets
    • as needed green onion, sliced
    • 1½ Tbsp Chili and Spice Seasoning
    • 2 Cups cooked rice (white or brown)
    (*Reduce the sodium by using low or no added sodium canned tomatoes)


Directions

1. Peel potatoes and cut into quarters.

2. 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.

3. Add cabbage and return to boil. Reduce heat. Cook covered over medium-low heat for 5 minutes, stirring occasionally.

4. Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning.

5. Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.

6. Serve in soup plates. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked rice.
 

    Nutrition
    Serving size:
    1 cup of stew with 1/2 cup of rice
    Each serving provides:
    Calories: 363
    Total fat: 8 g
    Saturated fat: 2 g
    Cholesterol: 87 mg
    Sodium: 355 mg
    Total fiber: 4 g
    Protein: 28 g
    Carbohydrates: 44 g
    Potassium: 1,079 mg
     

National Institutes of Health - www.nih.gov/
Keep the Beat: Heart Healthy Recipes
National Heart, Lung, and Blood Institute
 

 

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