Catfish Stew

Nutrition:

Calories: 240

Calories from Fat: 60

Total Fat: 7g

Saturated Fat: 1 1/2g

Trans Fat: 0g

Cholesterol: 45mg

Sodium: 310mg

Potassium: 710mg

Total Carbohydrate: 26g

Dietary Fiber: 4g

Sugars: 6g

Protein: 16g

Ingredients:

• 2 teaspoons olive or canola oil

• 2 medium onions, sliced

• 1 clove garlic, finely chopped

• 1 tablespoon chili powder

• 1 can (28 oz) diced tomatoes, undrained

• 1 3/4 cups water

• 1/2 cup uncooked long grain rice

• 2 teaspoons chopped fresh or 1 teaspoon dried oregano leaves

• 2 teaspoons chopped fresh or 1 teaspoon dried thyme leaves

• 1 teaspoon ground cumin

• 1/2 teaspoon red pepper sauce

• 1 package (10 oz) frozen sliced okra

• 1lb catfish or medium-fat fish fillets, cut into 1-inch pieces

• 1 medium green bell pepper, chopped (1/2 cup)

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Directions:

1. In 4-quart nonstick Dutch oven, heat oil over medium heat. Add onions, garlic and chili powder; cook 2 to 3 minutes, stirring constantly, until onions are tender. Stir in tomatoes, water, rice, oregano, thyme, cumin and pepper sauce. Heat to boiling. Reduce heat; cover and simmer 20 minutes, stirring occasionally.

2. Rinse okra under cold running water to separate; drain. Stir okra, fish and bell pepper into tomato mixture. Heat to boiling. Reduce heat; cover and simmer 5 to 10 minutes, stirring occasionally, until fish flakes easily with fork and okra is tender.

   
   Original Recipe: Betty Crocker