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 |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Green Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
| Sauce | 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 pound skinned and boned farm-raised catfish
- Seasoning mix*
- 1/3 cup vegetable oil
- 1/2 cup all-purpose flour
- 1 cup chopped onion
- 1 cup chopped celery
- 1 cup chopped green pepper
- 2 cloves garlic, minced
- 1 1/4 cups chicken broth
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon ground red pepper
- Hot pepper sauce to taste
- 4 cups hot cooked rice
- Finely sliced green onion tops (optional)
- =
Directions
Cut catfish into pieces about 1-inch square. Toss with seasoning mix. Refrigerate, covered, one to two hours.
Heat oil in Dutch oven or large skillet (iron preferred) until a light haze forms over pot but oil is not smoking. Lower heat and blend in flour. Cook, stirring constantly, over medium-low heat, until roux is dark brown, about 10 minutes. Do not brown.
Add onion, celery, green pepper and garlic. Cook, stirring, about 5 minutes. Stir in chicken broth. Add catfish, discarding any liquid that has formed, and salt, black pepper, red pepper and pepper sauce. Simmer 15 minutes. Serve over beds of fluffy rice; sprinkle with green onions, if desired.