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Catfish
Stew and Rice This
recipe is brought to you by Black Women for Wellness. For more information
about Black Women for Wellness, click here
to visit their website.
Ingredients:
2
medium potatoes
1
14 1/2-oz can tomatoes, cut up
1
cup chopped onion
1
8 oz bottle (cup) clam juice or water
1
cup water
2
cloves garlic, minced
1/2
head cabbage, coarsely chopped
1
lb catfish fillets
1
1/2 tbsp Hot 'n Spicy Seasoning (see below for recopied)
sliced
onion for garnishing (optional)
2
cups hot cooked rice (white or brown)
Nutritional
Content per
serving:
Calories:
355
total
fat:5 g
saturated
fat: 1.3 g
protein:
28 g
cholesterol:
65 mg
carbohydrates:
49 mg
sodium:454
mg
dietary
fiber: 7 g
Directions:
- Peel
potatoes and cut into quarters. In a large pot combine potatoes, tomatoes and
their juice, water, and garlic. Bring to boiling; reduce heat. Cook covered over
medium heat for 10 minutes.
- Add cabbage. Return to boiling. reduce heat;
cook covered over medium heat for 5 minutes, stirring occasionally.
- Meanwhile,
cut fillets into 2-inch lengths. Coat with hot 'n Spicy seasoning. Add fish to
vegetables. Reduce heat, simmer covered for 5 minutes or until fish flakes easily
with a fork.
- Serve in soup plates, garnished with sliced green onion.
Top with an ice cream scoop of hot, cooked rice. Or, ladle stew over hot, cooked
rice in soup plates and garnish with green onion.
Makes
4 servings
Hot
'n Spicy Seasoning
2
tbsp dried oregano, crushed
2
tsp chili powder
1
tsp garlic powder
1
tsp black pepper
1/2
tsp red (cayenne) pepper
1/2
tsp dry mustard
Mix
all ingredients.
Store
in a airtight container
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