Estimated Nutrition (whole recipe, rough)
Counts 12 of 16 ingredients — the other 4 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 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Orange | 1 medium (131g) | 62 |
| Yellow Bell Pepper | 1 medium (119g) | 31 |
| Fennel | 1/2 bulb (87g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
| Water | not in our table | 0 |
| Saffron | not in our table | 0 |
| Marjoram | 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
- =
- 4 U.S. Farm-Raised Catfish, cut into 2-inch cubes
- salt
- cayenne pepper
- 3 tablespoons olive oil
- 3 cloves garlic, chopped
- 2 red or yellow bell peppers, chopped
- 1 head fennel (or 2 ribs celery, sliced)
- 1/2 cup orzo (see Note)
- 2 tablespoons all-purpose flour
- 1 cup white wine
- 1 28-ounce can whole tomatoes
- 1 14-ounce can chicken stock or canned broth
- 1 cup water
- 1 pinch saffron (optional)
- 1 teaspoon grated orange zest
- 1 tablespoon chopped fresh marjoram (or 1 teaspoon dried marjoram)
- =
Directions
1. Season catfish fillets with 1/2 teaspoon of salt and 1/4 teaspoon of cayenne pepper. Set aside on a wax paper-lined baking sheet.
2. Heat oil in a Dutch oven or a large, heavy saucepan over medium heat. Add onion and sauté for 5 minutes or until softened. Add garlic, bell peppers, fennel or celery and season with salt and cayenne pepper to taste. Cook, stirring often, for 5 minutes. Stir in orzo and flour and cook for 2 minutes or until orzo is coated with oil and just starting to color.
3. Add wine and tomatoes with their liquid, breaking up tomatoes with a spoon. Add chicken stock, water, saffron, if using, and orange zest and bring to a boil. Reduce the heat to medium-low, cover and simmer for 10 minutes. Add catfish and simmer for 6 to 8 minutes or until fish flakes easily when tested with a fork. Stir in marjoram and serve.