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Catfish Stew and Rice

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Catfish Stew and Rice
En Español

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  • Makes: 4 servings

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.

Notes

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 333
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 59 mg
Sodium 410 mg
Carbohydrates 55 g
Dietary Fiber 8 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 0 mcg
Calcium 123 mg
Iron 3 mg
Potassium 1272 mg
N/A - data is not available
Nutrients Amount
Total Calories 333
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Cholesterol 59 mg
Carbohydrates 55 g
Dietary Fiber 8 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 22 g
Minerals
Calcium 123 mg
Potassium 1272 mg
Sodium 410 mg
Copper 302 mcg
Iron 3 mg
Magnesium 86 mg
Phosphorus 404 mg
Zinc 2 mg
Vitamins
Vitamin A 38 mcg RAE
Vitamin B6 1 mg
Vitamin B12 2 mcg
Vitamin C 80 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 91 mcg
Folate 166 mcg DFE
Thiamin 1 mg
Riboflavin 0 mg
Niacin 5 mg
Choline 36 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
2 3/4 cups
Grains
3/4 ounces
Protein Foods
2 3/4 ounces

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