Spicy Catfish Stew with Brown Rice

This hearty stew combines lean, protein-rich catfish with fiber-packed cabbage and brown rice for a satisfying, low-fat meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 2 medium potatoes, quartered · 91 kcal in the whole recipe
• 1 can low-sodium diced tomatoes (14.5 ounces) · 57 kcal in the whole recipe
• 1 cup chopped onion · 24 kcal in the whole recipe
• 2 cups water
• 2 garlic cloves, minced · 3 kcal in the whole recipe
• 1/2 head of cabbage, coarsely chopped · 86 kcal in the whole recipe
• 1 pound catfish fillets · 898 kcal in the whole recipe
• 1 1/2 tablespoons Chili and Spice Seasoning
• sliced green onion, for garnish · 4 kcal in the whole recipe
• 2 cups cooked brown rice · 372 kcal in the whole recipe

Method

1. In a large pot, combine the quartered potatoes, diced tomatoes with their juice, chopped onion, water, and minced garlic.

   

2. Bring the mixture to a boil, then reduce the heat to medium-low. Cover and simmer for 10 minutes.

   

3. Stir in the coarsely chopped cabbage, return to a boil, then cover and cook over reduced heat for 5 minutes, stirring occasionally.

   

4. Meanwhile, cut the catfish fillets into 2-inch pieces and coat them evenly with the chili and spice seasoning.

   

5. Add the seasoned fish to the pot with the vegetables. Cover and simmer gently for 5 minutes, or until the fish flakes easily with a fork.

   

6. Serve the hot stew in bowls, garnished with sliced green onions, alongside a scoop of warm cooked brown rice.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.