Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 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 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Sauce | 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
- =
- 1 large onion, chopped
- 1 medium green pepper, chopped
- 2 stalks celery, chopped
- 2 tablespoons olive oil
- 1 tablespoon cornstarch
- 2 tablespoons water
- 1 28-ounce can peeled whole tomatoes, undrained, chopped
- 2 tablespoons chopped fresh parsley
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon chili powder
- 1/4 to 1/2 teaspoon hot pepper sauce
- 1 pound farm-raised catfish fillets cut into bite-size pieces
- 3 cups hot cooked rice
- =
Directions
Cook onion, pepper and celery in oil in large skillet over medium-high heat until lightly browned.
Dissolve cornstarch in water; stir into vegetable mixture. Add tomatoes, parsley, garlic powder, salt, chili powder and pepper sauce. Bring to a boil; reduce heat, cover, and simmer 20 minutes, stirring occasionally. Add fish and return to a boil. Reduce heat and simmer 8 to 10 minutes, or until fish flakes easily with fork. Serve over hot rice.