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Catfish Stew and Rice

Catfish Stew and Rice

119 Ratings
119 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 tomatoes, cut up (14.5 oz)
  • 1 cup onion (chopped)
  • 1 cup clam juice (8-oz bottle, or water)
  • 1 cup water
  • 2 garlic cloves (minced)
  • 1/2 head of cabbage (coarsely chopped)
  • 1 pound catfish fillets
  • green onion (sliced, as needed)
  • 1 1/2 Chili and Spice Seasoning servings (1 1/2 Tablespoons)
  • 2 cups rice, white (or brown, cooked)

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

Source:

US Department of Health and Human Services, A Healthier You: Based on the Dietary Guidelines for Americans

Nutrition Information

Serving Size: 1 cup stew with 1/2 cup rice
Nutrients Amount
Total Calories 340
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 59 mg
Sodium 423 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 133 mg
Iron 4 mg
Potassium 1320 mg
N/A - data is not available
Nutrients Amount
Total Calories 340
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Omega 3 - DHA 11 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 133 mg
Potassium 1320 mg
Sodium 423 mg
Copper 321 mcg
Iron 4 mg
Magnesium 90 mg
Phosphorus 411 mg
Selenium 20 mcg
Zinc 2 mg
Vitamins
Vitamin A 80 mcg RAE
Vitamin B6 0.9 mg
Vitamin B12 2.4 mcg
Vitamin C 80 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 95 mcg
Folate 168 mcg DFE
Thiamin 1.1 mg
Riboflavin 0.2 mg
Niacin 6 mg
Choline 37 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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