The Food Factor: Catfish Gumbo

Catfish doesn’t have to be fried to be delicious! Enjoy it simmered in this tasty gumbo to get the protein, vitamins, and minerals without the added fat from frying.

Catfish Gumbo

Ingredients

1 tbsp. vegetable oil

½ C. onion, diced

½ C. green bell pepper, diced

½ C. celery, diced

2 - 14.5 oz. cans low-sodium chicken broth

3 tsp. seafood seasoning

2 - 14.5 oz. cans diced, low-sodium tomatoes

1 - 3oz. can tomato paste

1 - 12-oz. bag frozen okra

4 catfish fillets

2 C. cooked brown rice

Directions

1. In a large pot, heat oil and cook onion, bell pepper, and celery until tender.

2. Add chicken broth, seafood seasoning, diced tomatoes, tomato paste, and okra. Bring to a boil.

3. Add catfish and simmer 20 minutes, stirring occasionally until fish is cooked through.

4. Serve over rice.

TIP

•  Use a cooking thermometer to ensure that fish is fully cooked to 145 degrees.

Thanks to Alabama Extension for this recipe!

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