Wie viele Kalorien hat Catfish Stew and Rice?

Eine Portion hat 345 kcal. Das Rezept ergibt 4 Portionen (je 1 cup stew with 1/2 cup rice).

Wie viel Protein hat Catfish Stew and Rice?

23 g Protein pro Portion, mit 57 g Kohlenhydraten und 4 g Fett.

Was brauche ich für Catfish Stew and Rice?

10 Zutaten: 2 medium potatoes, 1 can (14.5 oz) tomatoes, low-sodium, chopped, 1 cup onion, chopped, 2 cups water, 2 garlic cloves, minced und 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)

Dieses Rezept ist auf Englisch. Nährwerte und Fragen sind übersetzt.

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

345kcal pro Portion

23 gProtein

57 gKohlenhydrate

4 gFett

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

Zutaten

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

Links zu „Nährwerte“ führen zum passendsten allgemeinen Lebensmittel auf FoodFactly, pro 100 g.

Nährwerte pro Portion

Nährstoff	Pro Portion	% DV
Kalorien	345 kcal
Fett gesamt	4 g	5 %
Gesättigte Fettsäuren	1 g	5 %
Cholesterin	59 mg	20 %
Natrium	110 mg	5 %
Kohlenhydrate gesamt	57 g	21 %
Ballaststoffe	9 g	32 %
Zucker gesamt	9 g
Zugesetzter Zucker	0 g	0 %
Protein	23 g	46 %
Vitamin D	0 µg	0 %
Calcium	137 mg	11 %
Eisen	4 mg	22 %
Kalium	1.312 mg	28 %

Nährwertanalyse pro Portion, wie von der USDA mit dem Rezept veröffentlicht. % TW: Prozent des FDA-Tageswerts für Erwachsene.

MyPlate-Lebensmittelgruppen pro Portion

Grains: 1 ounces
Protein Foods: 3 ounces

Zubereitung

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.

Hinweise

Learn more about: Potatoes Tomatoes Onions Garlic Cabbage

Quelle

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

Veröffentlicht in USDA MyPlate Kitchen (www.myplate.gov/recipes/catfish-stew-and-rice, von der USDA im Januar 2026 eingestellt; archivierte Kopie). Ein Werk der US-Bundesregierung, gemeinfrei.

Allgemeine Ernährungsinformationen, keine medizinische Beratung.