Catfish Stew and Rice

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

• Prep: 20 min
• Cook: 20 min
• Total: 40 min
• Servings: 4
• Cuisine: American
• Difficulty: Easy
• Cost: $3.89/serving

Dietary

• Pescatarian
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• High-Protein
• High-Fiber

Tags

• comfort food
• healthy
• savory
• boil
• quick

Ingredients

• 2 potatoes (medium)
• 14.5 ounce diced tomatoes (low-sodium)
• 1 cup onion (chopped)
• 2 cup water
• 2 clove garlic (minced)
• 0.5 head cabbage (coarsely chopped)
• 1 pound catfish fillets
• 1.5 tablespoon Chili and Spice Seasoning
• 0.25 cup green onion (sliced)
• 2 cup brown rice (cooked)

Instructions

1. Cut potatoes into quarters.
2. In large pot, combine potatoes, diced tomatoes and their juice, onion, water, and garlic.
3. Bring to boil and reduce heat.
4. Cook covered over medium-low heat for 10 minutes.
5. Add cabbage and return to boil.
6. Reduce heat.
7. Cook covered for 5 minutes, stirring occasionally.
8. Meanwhile, cut catfish fillets into 2-inch lengths.
9. Coat catfish fillets with Chili and Spice Seasoning.
10. Add fish to vegetables.
11. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
12. Serve in soup dishes.
13. Garnish with sliced green onion, if desired.
14. Serve with scoop of hot cooked brown rice.

Nutrition (per serving)

• Calories: 384
• Protein: 22.5 g
• Carbohydrates: 58.8 g
• Fat: 7.3 g
• Fiber: 9.8 g
• Sodium: 159 mg
• Saturated Fat: 1.7 g
• Sugar: 9.3 g
• Cholesterol: 52 mg