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
2 medium potatoes
1 can (14 1/2 oz) tomatoes, cut up*
1 C onion, chopped
1 C (8–oz bottle) clam juice or water
1 C water
2 cloves garlic, minced
1/2 head cabbage, coarsely chopped
1 lb catfish fillets
as needed green onion, sliced
1 1/2 Tbsp Chili and Spice Seasoning
2 C cooked rice (white or brown)
(Reduce the sodium by using low or no added sodium canned tomatoes)
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.
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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