One-Pot Catfish Tomato Stew
More flavourful than tilapia, catfish provides a range of vital nutrients including thiamine, selenium, phosphorus, and vitamin B12. The body requires vitamin B12 for proper nervous system functioning as well as red blood cell and DNA formation.
It’s almost guaranteed that all the catfish at your fishmonger is farmed south of the border. Don’t fret: US-based inland farms use environmentally sound practices including cleaning and recycling water back through the ponds. All this makes this hearty one-pot wonder even easier to swallow.
1 Tbsp (15 mL) grapeseed oil or other oil of choice
1 yellow onion, finely diced
1 large carrot, chopped
1 lb (450 g) potatoes (about 2 medium sized), cut into 1/2 in (1.25 cm) cubes
2 celery stalks, sliced
2 garlic cloves, minced
1 cup (250 mL) dry white wine
2 - 13 oz (398 mL) cans diced fire-roasted tomatoes
1 cup (250 mL) low-sodium chicken broth
1 tsp (5 mL) paprika, preferably smoked
1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) sea salt
1/4 tsp (1 mL) ground black pepper
1 1/2 lb (750 g) catfish fillets, sliced into 1 in (2.5 cm) pieces
Fresh parsley, for garnish
Heat oil in large saucepan over medium heat. Add onion, carrot, and potato; cook for 5 minutes. Stir in celery and garlic; cook for 1 minute.
Pour wine into pan, bring to boil, and reduce heat to maintain a strong simmer for 5 minutes. Add tomatoes, broth, paprika, thyme, salt, and pepper to pan, return to boil, reduce heat, and simmer covered until vegetables are tender, about 20 minutes. Stir in catfish and cook for 8 minutes, or until fish is opaque throughout.
Place stew in serving bowls and garnish with parsley.
Serves 6.
Each serving contains: 302 calories; 21 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 27 g total carbohydrates (7 g sugars, 4 g fibre); 488 mg sodium
source: "Catch of the Day", alive #364, February 2013
One-Pot Catfish Tomato Stew
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
