Directions:
- Combine rice and water in a small saucepan. Bring to a boil, reduce heat to low, and simmer for 15 to 20 minutes, or until done.
- In a large saucepan, warm roux over medium heat. Stir in onion, green bell pepper, and garlic; cook for about 5 minutes, or until soft. Stir in broth and tomatoes. Season with lemon juice, Worcestershire sauce, bay leaf, black pepper, thyme, and salt. Reduce heat to low, cover, and simmer for 30 minutes.
- Stir in catfish and parsley. Simmer, partially covered, for 10 minutes, or until fish flakes easily with a fork.
- Stir in 2 cups cooked white rice, and season with red pepper flakes. Serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 419.2 Kcal (1755 kJ) | ||
| Calories from fat | 155.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.24g | 27% | |
|---|---|---|---|
| Cholesterol | 80.5mg | 27% | |
| Sodium | 1085.42mg | 45% | |
| Potassium | 656.61mg | 14% | |
| Total Carbs | 39.01g | 13% | |
| Sugars | 3.24g | 13% | |
| Dietary Fiber | 2.87g | 11% | |
| Protein | 24.2g | 48% | |
| Vitamin C | 24.8mg | 41% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 7.5mg | 42% | |
| Calcium | 79.3mg | 8% | |
| Amount Per 100 g | |||
| Calories | 115.1 Kcal (482 kJ) | ||
| Calories from fat | 42.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.73g | 27% | |
|---|---|---|---|
| Cholesterol | 22.1mg | 27% | |
| Sodium | 298.01mg | 45% | |
| Potassium | 180.28mg | 14% | |
| Total Carbs | 10.71g | 13% | |
| Sugars | 0.89g | 13% | |
| Dietary Fiber | 0.79g | 11% | |
| Protein | 6.64g | 48% | |
| Vitamin C | 6.8mg | 41% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 2.1mg | 42% | |
| Calcium | 21.8mg | 8% | |
* 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.
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