Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Clam | 100g cooked | 148 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Fennel | 1/2 bulb (87g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Seed | not in our table | 0 |
| Catfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 large fennel bulb, cut into 1/8-inch thick slices
- 1 medium red onion, cut into 1/8-inch thick slices
- 1 large red bell pepper, cut into 3/4-inch cubes
- 2 cups zucchini, cut into 1/4-inch thick slices
- 1 tablespoon olive oil
- 2 8-ounce bottles clam juice
- 1 14.5-ounce can chunky pasta-style stewed tomatoes
- 1 15-ounce can black beans, rinsed and drained
- 1 teaspoon crushed fennel seed
- 1 teaspoon grated orange zest
- 1/2 teaspoon freshly ground black pepper
- 1 1/4 pounds U.S. Farm-Raised Catfish fillets, cut into 1-inch cubes
- For garnish: Basil sprigs and orange slices
- =
Directions
1. Preheat the oven to 400°F. Lightly grease a large baking sheet.
2. Mix fennel, onion, bell pepper, zucchini and olive oil in a medium bowl. Spread vegetables evenly on prepared pan. Roast in the oven for 15 minutes or until lightly browned and tender, stirring every 5 minutes.
3. Mix the roasted vegetables with clam juice, tomatoes, beans, fennel seed, orange zest and pepper in a large saucepan. Bring to a boil. Reduce the heat to medium-low and simmer for 10 minutes. Add catfish pieces and simmer for 4 to 5 minutes or until fish flakes easily when tested with a fork. Season with salt to taste. Garnish with basil sprigs and orange slices.