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Catfish Stew and Rice

Catfish Stew and Rice

121 Ratings
121 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 servings
Total Cost: $$$$

Chili and spice seasoning give this seafood stew a punch of flavor. Serve it with brown rice for added whole grains.

Ingredients

  • 2 potatoes (medium)
  • 1 can (14.5 oz) tomatoes, low-sodium (cut up)
  • 1 cup onion (chopped)
  • 2 cups water
  • 2 garlic cloves (minced)
  • 1/2 head of cabbage (coarsely chopped)
  • 1 pound catfish fillets
  • green onion (sliced, as needed)
  • 1 1/2 tablespoons Chili and Spice Seasoning
  • 2 cups brown rice (cooked)

Directions

  1. Wash hands with soap and water.
  2. Peel potatoes and cut into quarters.
  3. 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.
  4. Add cabbage and return to boil. Reduce heat. Cook covered over medium-low heat for 5 minutes, stirring occasionally.
  5. Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning.
  6. Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
  7. Serve in soup plates. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked rice.

*Reduce the sodium by using low- or no-added-sodium canned tomatoes.

Notes

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

Nutrition Information

Serving Size: 1 cup stew with 1/2 cup rice
Nutrients Amount
Total Calories 345
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 59 mg
Sodium 110 mg
Carbohydrates 57 g
Dietary Fiber 9 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 23 g
Vitamin D 0 mcg
Calcium 137 mg
Iron 4 mg
Potassium 1312 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 345
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 82 mg
Omega 3 - DHA 112 mg
Cholesterol 59 mg
Carbohydrates 57 g
Dietary Fiber 9 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 23 g
Minerals
Calcium 137 mg
Potassium 1312 mg
Sodium 110 mg
Copper 384 mcg
Iron 4 mg
Magnesium 123 mg
Phosphorus 458 mg
Selenium 23 mcg
Zinc 2 mg
Vitamins
Vitamin A 38 mcg RAE
Vitamin B6 0.9 mg
Vitamin B12 2.4 mg
Vitamin C 76 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 97 mcg
Folate 96 mcg DFE
Thiamin 0.5 mg
Riboflavin 0.2 mg
Niacin 6 mg
Choline 45 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 2 3/4 cups
Grains 1 ounces
Protein Foods 3 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025