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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.

  • 4 Servings
  • $6.00 - $8.99

Ingredients

  • 2 medium potatoes
  • 1 can (14.5 oz) tomatoes, low-sodium, chopped
  • 1 cup onion, chopped
  • 2 cups water
  • 2 garlic cloves, minced
  • 1/2 head of cabbage, coarsely chopped
  • 1 pound catfish fillets
  • 1 1/2 tablespoons
  • green onion
  • 2 cups brown rice

Steps

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

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.

Ingredients

Serving Size: 1 cup stew with 1/2 cup rice

NutrientsAmount
Total Calories345
Total Fat4 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA82 mg
Omega 3 - DHA112 mg
Cholesterol59 mg
Carbohydrates57 g
Dietary Fiber9 g
Total Sugars9 g
Added Sugars included0 g
Protein23 g
Minerals
Calcium137 mg
Potassium1312 mg
Sodium110 mg
Copper384 mcg
Iron4 mg
Magnesium123 mg
Phosphorus458 mg
Selenium23 mcg
Zinc2 mg
Vitamins
Vitamin A38 mcg RAE
Vitamin B60.9 mg
Vitamin B122.4 mg
Vitamin C76 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K97 mcg
Folate96 mcg DFE
Thiamin0.5 mg
Riboflavin0.2 mg
Niacin6 mg
Choline45 mg

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