|Healthful Recipes |
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| Main Dishes: Seafood |
A hearty blend of catfish and veggies atop a bed of rice.
2 medium potatoes
1 14 1/2-oz. can tomatoes,* cut-up
1 C. chopped onion
1 8-oz. bottle (1 C.) clam juice or water
1 C. water
2 cloves garlic, minced
1/2 head cabbage, coarsely chopped
1 lb. catfish fillets
1 1/2 T. Hot 'n Spicy Seasoning
sliced green onion for garnish (optional)
2 C. hot, cooked rice (white or brown)
- Peel potatoes and cut into quarters. In large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boil; reduce heat. Cook, covered, over medium-low heat for 10 minutes.
- Add cabbage. Return to boil. Reduce heat; cook, covered, over medium-low 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 fork.
- Serve in soup plates, garnished with sliced green onion. Top with scoop of hot, cooked rice. Or, ladle stew over hot, cooked rice in soup plates and garnish with green onion.
YIELD: 4 servings.
Nutrition Analysis Per Serving: Calories, 355; Total fat, 5 grams;Saturated fat, 1.3 grams; Carbohydrates, 49 grams; Protein, 28 grams; Cholesterol, 65 milligrams; Sodium, 454 milligrams; Dietary fiber; 7 grams
*To reduce sodium, try low-sodium canned tomatoes.