U.S. flag

An official website of the United States government

Catfish Stew and Rice

Image of Catfish Stew and Rice recipe in a bowl
Makes: 4 servings

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

Ingredients

  • 2 medium potatoes
  • 1 can low-sodium diced tomatoes (14.5 ounce can)
  • 1 cup chopped onion
  • 2 cups water
  • 2 garlic cloves (minced)
  • 1/2 head of cabbage (coarsely chopped)
  • 1 pound catfish fillets
  • 1 1/2 tablespoons Chili and Spice Seasoning
  • green onion (sliced, as needed)
  • 2 cups cooked brown rice

Directions

  1. Wash hands with soap and water.
  2. Cut potatoes 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 for 5 minutes, stirring occasionally.
  5. Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning.
  6. Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
  7. Serve in soup dishes. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked brown rice.

Notes

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

Nutrition Information

Serving Size: 1 cup stew with 1/2 cup rice
Nutrients Amount
Total Calories 384
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 52 mg
Sodium 159 mg
Carbohydrates 59 g
Dietary Fiber 10 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 23 g
Vitamin D 0 mcg
Calcium 137 mg
Iron 3 mg
Potassium 1322 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 384
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 52 mg
Carbohydrates 59 g
Dietary Fiber 10 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 23 g
Minerals
Calcium 137 mg
Potassium 1322 mg
Sodium 159 mg
Copper 0 mg
Iron 3 mg
Magnesium 114 mg
Phosphorus 423 mg
Selenium 16 mg
Zinc 2 mg
Vitamins
Vitamin A 42 mcg
Vitamin B6 0.9 mg
Vitamin B12 2.2 mcg
Vitamin C 59 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 100 mcg
Folate 101 mcg
Thiamin 0.9 mg
Riboflavin 0.3 mg
Niacin 7 mg
Choline 107 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1 ounces
Protein Foods 2 1/2 ounces
Vegetables 2 cups
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025