Healthy Catfish Stew with Cabbage and Rice
This Healthy Catfish Stew is a hearty, flavorful dish packed with vegetables and lean protein. Made with tender catfish fillets, nutrient-rich cabbage, potatoes, and a bold homemade seasoning blend, it’s simmered to perfection and served over rice for a complete, satisfying meal. Great for meal prep or a nourishing family dinner, this recipe brings comfort food to the table without compromising on nutrition.
Servings: 6
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.
Video
Notes
You can substitute other firm white fish like tilapia or cod if catfish isn't available.
For a vegetarian version, omit the fish and use chickpeas or white beans.
Make the seasoning mix in bulk—it stores well and works on chicken, shrimp, or roasted veggies.
Brown rice adds extra fiber, but white rice or even quinoa works great too.
Leftovers keep in the fridge for up to 3 days. Reheat gently on the stove or in the microwave.
The stew base can be frozen for up to 2 months. Add fresh fish after thawing and reheating.