Catfish Stew and Rice

2 medium potatoes
1 can (141/2 oz) tomatoes, cut up*
1 C onion, chopped
1 C (8–oz bottle) clam juice or water
1 C water
2 cloves garlic, minced
1/2 head cabbage, coarsely chopped
1 lb catfish fillets
as needed green onion, sliced
11/2 Tbsp Chili and Spice Seasoning (see page 138)
2 C cooked rice (white or brown)

* Reduce the sodium by using low or no added sodium canned tomatoes.


1. Peel potatoes and cut into quarters.
2. In large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boil
and reduce heat. Cook covered over medium-low heat for 10 minutes.
3. Add cabbage and return to boil. Reduce heat. Cook covered over medium-low heat for 5 minutes,
stirring occasionally.
4. Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning.
5. Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
6. Serve in soup plates. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked rice.

Yield: 4 servings
Serving size: 1 cup of stew
with 1/2 cup of rice
Each serving provides:
Calories: 363
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 87 mg
Sodium: 355 mg
Total fiber: 4 g
Protein: 28 g
Carbohydrates: 44 g
Potassium: 1,079 mg