Catfish and Black Bean Stew Recipe

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Ingredients:

Serving

2 tbsp olive oil
1 large onion, finely chopped
1 large sweet green pepper, cored, seeded, and cut into 1/2 inch dice
2 garlic cloves, finely chopped
1 (15 oz) can black beans, rinsed and drained
1/2 cup chopped canned tomato
1/2 cup clam broth
1/4 tsp leaves oregano, crumbled
1 lb catfish fillet
1/8 tsp ground allspice
1/8 tsp ground cloves
1/8 tsp ground cayenne pepper

Directions:

Heat 2 teaspoons oil in large skillet over low heat. Add onion; cover and cook, stirring occasionally, for 7 minutes or until tender.
Add green pepper, garlic, and 1 teaspoon oil; cover and cook, stirring occasionally, 5 minutes.
Stir in beans, tomato, clam broth and oregano; cover and cook 5 minutes over moderate heat.
Meanwhile, rub catfish with allspice, cloves and ground red pepper.
Heat remaining tablespoon oil in second large skillet over high heat.
Add fish; sauté on one side until fish has colored, about 3 minutes.
Turn fish over and place, colored side up, on top of beans in first skillet.
Cover and cook over moderate heat for 5 to 7 minutes or until fish is cooked through.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	427.32 Kcal (1789 kJ)
Calories from fat	214.58 Kcal
		% Daily Value*
Total Fat	23.84g	37%
Cholesterol	141.75mg	47%
Sodium	361.21mg	15%
Potassium	746.85mg	16%
Total Carbs	24.53g	8%
Sugars	5.02g	20%
Dietary Fiber	4.78g	19%
Protein	25.59g	51%
Vitamin C	61.6mg	103%
Vitamin A	0.4mg	13%
Iron	2.2mg	12%
Calcium	109.6mg	11%

Amount Per 100 g
Calories	159.73 Kcal (669 kJ)
Calories from fat	80.21 Kcal
		% Daily Value*
Total Fat	8.91g	37%
Cholesterol	52.99mg	47%
Sodium	135.02mg	15%
Potassium	279.18mg	16%
Total Carbs	9.17g	8%
Sugars	1.87g	20%
Dietary Fiber	1.79g	19%
Protein	9.56g	51%
Vitamin C	23mg	103%
Vitamin A	0.1mg	13%
Iron	0.8mg	12%
Calcium	41mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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