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Catfish Stew and Rice

Catfish Stew and Rice

成本 $12, 节省 $10

来源: Recommended by CookPal

  • 30 分钟
  • 4 份数
  • $12

食材

  • Vegetables

    • 🥔 2 medium potatoes, peeled and quartered
    • 🍅 1 can (14.5 oz) low-sodium tomatoes, chopped
    • 🧅 1 cup onion, chopped
    • 1/2 head of cabbage, coarsely chopped
    • 🧄 2 garlic cloves, minced
    • 1 green onion, sliced (for garnish)

  • Seafood

    • 🐟 1 pound catfish fillets, cut into 2-inch lengths

  • Staples

    • 💧 2 cups water
    • 2 cups cooked brown rice

步骤

1

Wash hands with soap and water.

2

Peel potatoes and cut into quarters.

3

Combine potatoes, tomatoes (with juice), onion, water, and garlic in a large pot. Bring to a boil, then reduce heat. Cover and cook on medium-low heat for 10 minutes.

4

Add cabbage to the pot and return to a boil. Reduce heat, cover again, and cook on medium-low heat for 5 minutes, stirring occasionally.

5

Add the pre-cut catfish fillets to the pot. Reduce heat and simmer covered for 5 minutes, or until fish flakes easily with a fork.

6

Serve the stew in bowls or soup plates. Garnish with green onion slices if desired. Serve alongside a scoop of cooked brown rice.

营养成分

每份

🔥

345

卡路里

  • 23
    蛋白质
  • 57
    碳水化合物
  • 4
    脂肪

💡 To make this dish spicier, add a pinch of chili flakes or cayenne pepper to the pot during cooking.Brown rice provides extra fiber and nutrients compared to white rice. Avoid overcooking the rice for the best texture.You can substitute other white fish if catfish is unavailable.Prepare the vegetables in advance to save time during cooking.This dish freezes well for meal prep; store leftovers in airtight containers.