Hvor mange kalorier er der i Catfish Stew and Rice?

En portion har 345 kcal. Opskriften giver 4 portioner (1 cup stew with 1/2 cup rice hver).

Hvor meget protein er der i Catfish Stew and Rice?

23 g protein pr. portion med 57 g kulhydrat og 4 g fedt.

Hvad skal jeg bruge til Catfish Stew and Rice?

10 ingredienser: 2 medium potatoes, 1 can (14.5 oz) tomatoes, low-sodium, chopped, 1 cup onion, chopped, 2 cups water, 2 garlic cloves, minced og 1/2 head of cabbage, coarsely chopped ….

Catfish Stew and Rice

Name: Catfish Stew and Rice
Yield: 4 servings
Ingredients: 2 medium potatoes; 1 can (14.5 oz) tomatoes, low-sodium, chopped; 1 cup onion, chopped; 2 cups water; 2 garlic cloves, minced; 1/2 head of cabbage, coarsely chopped; 1 pound catfish fillets; 1 1/2 tablespoons Chili and Spice Seasoning; green onion (sliced, as needed); 2 cups brown rice (cooked)

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

Chili and spice seasoning give this seafood stew a punch of flavor. Serve it with brown rice for added whole grains.

345kcal pr. portion

23 gprotein

57 gkulhydrat

4 gfedt

4portioner (1 cup stew with 1/2 cup rice)

Ingredienser

2 medium potatoes næringsindhold
1 can (14.5 oz) tomatoes, low-sodium, chopped næringsindhold
1 cup onion, chopped næringsindhold
2 cups water
2 garlic cloves, minced næringsindhold
1/2 head of cabbage, coarsely chopped næringsindhold
1 pound catfish fillets næringsindhold
1 1/2 tablespoons Chili and Spice Seasoning
green onion (sliced, as needed) næringsindhold
2 cups brown rice (cooked) næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	345 kcal
Fedt i alt	4 g	5 %
Mættet fedt	1 g	5 %
Kolesterol	59 mg	20 %
Natrium	110 mg	5 %
Kulhydrat i alt	57 g	21 %
Kostfibre	9 g	32 %
Sukkerarter i alt	9 g
Tilsat sukker	0 g	0 %
Protein	23 g	46 %
D-vitamin	0 µg	0 %
Calcium	137 mg	11 %
Jern	4 mg	22 %
Kalium	1.312 mg	28 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Grains: 1 ounces
Protein Foods: 3 ounces

Fremgangsmåde

Wash hands with soap and water.
Peel potatoes and cut into quarters.
In large pot, combine potatoes, tomatoes and their juice, onion, water, and garlic. Bring to boil and reduce heat. Cook covered over medium-low heat for 10 minutes.
Add cabbage and return to boil. Reduce heat. Cook covered over medium-low heat for 5 minutes, stirring occasionally.
Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning .
Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
Serve in soup plates. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked rice.

Noter

Learn more about: Potatoes Tomatoes Onions Garlic Cabbage

Kilde

A Healthier You: Based on the Dietary Guidelines for Americans US Department of Health and Human Services Office of Disease Prevention and Health Promotion

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/catfish-stew-and-rice, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.