저녁쉬움

Catfish Stew and Rice

Name: Catfish Stew and Rice
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Ingredients: 2 medium potatoes; 1 can low-sodium diced tomatoes; 1 cup chopped onion; 2 cups water; 2 garlic cloves; 1/2 head cabbage; 1 pound catfish fillets; 1 1/2 tablespoons Chili and Spice Seasoning; green onion; 2 cups cooked brown rice

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

35 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 cup stew with 1/2 cup rice

384

칼로리

23g

단백질

59g

탄수화물

지방

10g

식이섬유

당류

159mg

나트륨

포화지방 2 g · 콜레스테롤 52 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

출처: USDA MyPlate Kitchen · A Healthier You: Based on the Dietary Guidelines for Americans US Department of Health and Human Services Office of Disease Prevention and Health Promotion

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