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Catfish Stew with Potato and Broccoli Easy Recipe.
Catfish is a good source of vitamins, minerals, folate and dietary fiber, as well as low-fat protein, selenium and carbs. Nutritional values for 4 oz (114 gr) of raw, edible portions: Calories 110, Calories From Fat 25, Total Fat 3g, Saturated Fat 0.5g, Cholesterol 60mg, Sodium 70mg, Total Carbohydrates 0g, Protein 21g, heart-healthy omega-3 fatty acids 0.76g. Excellent source of: Phosphorus (344.53mg), and Vitamin B12 (3.29mcg), Good source of Niacin (2.71mg), Potassium (474.87mg), Selenium (16.21mcg), and Thiamin (0.25mg). Omega-3 fatty acids is associated with reduction in blood pressure and reduced risk for certain cancers, inflammatory conditions such as rheumatoid arthritis, and even mental decline.
Simmered Catfish Recipe - recipe how to cook catfish stew with potatoes, onion, broccoli, sweetcorn, fish stock or water, milk, oil, and fresh parsley. It is delicious, simple, quick and very easy recipe.
Ingredients:
- 1 lbs fresh Catfish fillets, cut into chunks
- 1 pound potatoes, peeled and diced
- 1 onion, finely chopped
- 8 oz broccoli, small florets
- 1 (7 oz) can sweetcorn
- 1/2 pint fish stock or water
- 1/2 pint milk
- 1 tsp. oil
- Pepper and salt to taste
- Fresh parsley, chopped for garnish
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Serves/Makes: 4
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How to cook Catfish Stew with Potato and Broccoli:
- Wash the pieces of fish thoroughly under cold running water; drain it well.
- Heat the oil in a casserole dish and as quickly as possible seal the catfish (this way it won't disintegrate).
- Remove with a slotted spoon and put to one side.
- Fry the onion until softened, add the potatoes and just turn them over to coat.
- Add the fish stock or water and milk and simmer for about 10 minutes.
- Add the broccoli and simmer a further 5 minutes.
- At this point, test that the potatoes are nearly cooked, if not, give the stew another 5 minutes.
- Add the sweetcorn and catfish and simmer a further 5 minutes until the fish is cooked.
- Season to taste and add the chopped parsley.
- Serve the catfish stew with crusty bread.
Notes:
This Catfish Stew with Potato and Broccoli is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Catfish Stew with Potato and Broccoli serves/makes: 4
Main Ingredient: Catfish
Preparation Method: Poached_Simmered
Cuisine: American
How to fillet Catfish
Make two small cuts in the skin just below the head where the muscles connect to the head. Use pliers to peel the skin from head to tail. Run the knife down one side of the spine to start the fillet. Pull the meat away from the fish very gently. Simultaneously run the knife down the cut as you are pulling. Cut across it just above the tail, which will separate it from the body partially. Continue to run the knife down the other side while cutting around the bones. Find the belly area and gently pull it away while continuously running the knife down your cut. The meat will eventually pull away completely.
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