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Looking for a hearty, comforting meal that’s still light, clean, and good for your body? This Healthy Catfish Stew with Cabbage and Rice checks every box. It’s a one-pot wonder loaded with wholesome ingredients like potatoes, cabbage, tomatoes, and tender catfish, seasoned just right and served over warm rice. Whether you’re cooking for your family or meal prepping for the week, this recipe delivers big flavor without compromising on health.
Why You’ll Love This Recipe
- Nutritious and filling: With lean protein, plenty of vegetables, and whole grains, this stew keeps you satisfied without weighing you down.
- One-pot convenience: Less mess, less stress. Everything cooks in one pot, making cleanup a breeze.
- Low-sodium option: Using reduced-sodium tomatoes and homemade seasoning puts you in control of the salt content.
- Versatile and easy: Swap in your favorite fish or add more veggies to make it your own.
Ingredients
For the Stew:
- 2 medium potatoes, peeled and quartered
- 1 can (14½ oz) reduced- or low-sodium sliced tomatoes (with juice)
- 1 cup chopped onion
- 2 cups chicken stock
- 2 cloves garlic, minced
- ½ head cabbage, coarsely chopped
- 1 lb catfish fillet, cut into 2-inch pieces
- 1½ tablespoons seasoning mix (see below)
- 2 cups hot cooked rice (brown or white)
- Optional garnish: 1 green onion, thinly sliced
For the Homemade Seasoning Mix (makes about ⅓ cup):
- ¼ cup paprika
- 2 tablespoons dried oregano, crushed
- 2 teaspoons chili powder
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
- ½ teaspoon cayenne pepper
- ½ teaspoon dry mustard
How to Make Healthy Catfish Stew
Step 1: Prepare the Seasoning Mix
In a small bowl, combine paprika, oregano, chili powder, garlic powder, black pepper, cayenne pepper, and dry mustard. Mix well and store in an airtight container. You’ll only need 1½ tablespoons for this recipe, so save the rest for another day.
Step 2: Cook the Vegetables
In a large pot, add the quartered potatoes, canned tomatoes with their juice, chopped onion, chicken stock, and minced garlic. Bring to a boil over high heat, then reduce heat to medium-low. Cover and simmer for 10 minutes.
Step 3: Add Cabbage
Stir in the chopped cabbage. Bring the stew back to a boil, then reduce heat again to medium-low. Cover and cook for another 5 minutes, stirring occasionally.
Step 4: Season and Add the Catfish
While the vegetables cook, coat the catfish pieces in 1½ tablespoons of the seasoning mix. Gently add the fish to the pot. Reduce heat to a gentle simmer and cover. Cook for 5 minutes, or until the catfish flakes easily with a fork.
Step 5: Serve
Spoon the hot stew over a bowl of cooked rice. Top with sliced green onions if desired, and serve immediately.
Tips for Success
- Choose firm potatoes like Yukon Gold or red potatoes so they hold their shape during cooking.
- Don’t overcook the fish. It only takes a few minutes to become tender and flaky.
- Make it ahead: The stew can be made a day in advance and actually tastes even better as the flavors meld.
- Use brown rice for added fiber and nutrients if you’re aiming for maximum health benefits.
Variations and Substitutions
- Different fish: Swap catfish for tilapia, cod, or haddock.
- Add more veggies: Carrots, celery, spinach, or bell peppers make great additions.
- Spice it up: Add extra cayenne or a splash of hot sauce if you like it spicy.
- Grain swap: Serve it over quinoa or cauliflower rice for a low-carb twist.
- Make it vegetarian: Skip the fish and add chickpeas or white beans for plant-based protein.
What to Serve With Catfish Stew
This dish is already a full meal on its own, but here are a few optional sides if you’re serving guests or want to stretch it a bit further:
- Cornbread or whole grain rolls
- Light garden salad
- Roasted sweet potatoes
- Sautéed greens (like kale or collards)
- Steamed broccoli or green beans
Storage and Reheating
- Refrigerate: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freeze: The stew (without rice) freezes well for up to 2 months. Let it cool completely, portion it out, and freeze in sealed containers.
- Reheat: Warm on the stove over low heat or in the microwave until heated through.
Making It for a Crowd
This recipe serves about 4 people, but it can easily be doubled or tripled for a larger group. Just make sure you have a big enough pot to accommodate the extra volume, and allow for a slightly longer cooking time to ensure the vegetables are tender and the fish cooks evenly.
Meal Prep Tips
- Make the seasoning mix ahead: Store it in your pantry and use it for more than just this dish.
- Chop the veggies the night before to cut down on prep time.
- Cook your rice in advance and store it separately for easy meal assembly during the week.
More Soups and Stews:
- Healthy Catfish Stew with Cabbage and Rice
- Shrimp and Corn Chowder: A Bowl of Comfort and Flavor
- Loaded Potato Soup: The Ultimate Comfort Food Recipe
- Cajun Ham and Sausage Bean Soup
- Creamy Tuscan Soup with Sausage and Kale: A Hearty Italian Delight
Healthy Catfish Stew with Cabbage and Rice
Video
Ingredients
- For the Stew:
- 2 medium potatoes peeled and quartered
- 1 can 14½ oz reduced- or low-sodium sliced tomatoes (with juice)
- 1 cup chopped onion
- 2 cups chicken stock
- 2 cloves garlic minced
- ½ head cabbage coarsely chopped
- 1 lb catfish fillet cut into 2-inch pieces
- 1½ tablespoons seasoning mix see below
- 2 cups hot cooked rice brown or white
- Optional: 1 green onion thinly sliced (for garnish)
- For the Seasoning Mix makes about ⅓ cup:
- ¼ cup paprika
- 2 tablespoons dried oregano crushed
- 2 teaspoons chili powder
- 1 teaspoon garlic powder
- 1 teaspoon black pepper
- ½ teaspoon cayenne pepper
- ½ teaspoon dry mustard
Instructions
- Combine all seasoning mix ingredients in a small bowl. Stir thoroughly. Store in an airtight container if not using all at once.
- In a large pot, combine quartered potatoes, canned tomatoes with juice, chopped onion, chicken stock, and minced garlic. Bring to a boil over high heat.
- Reduce the heat to medium-low. Cover and simmer for 10 minutes to soften the potatoes.
- Stir in the coarsely chopped cabbage. Return to a boil, then reduce heat again. Cover and cook for another 5 minutes, stirring occasionally.
- While the vegetables are cooking, cut the catfish into 2-inch chunks. Toss them in 1½ tablespoons of the seasoning mix to coat evenly.
- Gently stir the seasoned fish into the pot. Reduce heat to low, cover, and simmer for 5 minutes or until the catfish flakes easily with a fork.
- Spoon stew over hot cooked rice in serving bowls. Garnish with sliced green onion if desired. Serve hot.
Notes
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This looks good I’m going to try it this weekend