How to Make a Healthy Catfish Stew for Your Family

Catfish stew makes a hearty healthy meal for your family.  Fall and winter are top seasons for this tasty dish; however, I have been known to have this at any time of the year.  It doesn't take long to cook and the ingredients are simlpe.  Farm-raised catfish is available year-round.

If you cannot find catfish nuggets in your market, you can always find catfish fillets in just about any grocery store, Here's how to make a healthy catfish stew for your family.

Ingredients

1-1 1/2 lbs. catfish nuggets cut into chunks

2 Tbs. canola oil

2TBs flour

1 large onion, coarsely chopped
1 green, yellow or red bell pepper, chopped

1/2 tsp. cumin

1 tsp. curry powder
1 tsp. Italian seasoning
1/2 tsp. thyme

1/2 tsp. basil

1/2 tsp. celery seed

1/2 tsp. red pepper flakes
1/2 to 1 tsp. garlic salt
1/4 tsp. freshly cracked black pepper

1 large can cannellini beans, drained

3 ½ - 4 c. vegetable, chicken or fish stock

Pour oil in bottom of a Dutch oven.  Heat over medium-low heat until hot; careful that it does not smoke.  Cook onions and bell pepper until soft for about 5 minutes.  Add flour and stir until well blended about 1 minute.  Add stock slowly, stirring until thickened. Add beans and remaining ingredients.  Add catfish. Cover and simmer for about 15 minutes. Stir occasionally to prevent sticking.  Serve alone or over hot steamed rice.  Makes about 4 servings