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One-Pot Catfish Tomato Stew

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    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.

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    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

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    One-Pot Catfish Tomato Stew

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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.