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  • Prep 15 min
  • Total 40 min
  • Servings 6

Deep South cooking without the guilt. Dig into okra, catfish, tomatoes and the savory spices and herbs of the region. ...MORE+ LESS-

Ingredients

2
teaspoons olive or canola oil
2
medium onions, sliced
1
clove garlic, finely chopped
1
tablespoon chili powder
1
can (28 oz) diced tomatoes, undrained
1 3/4
cups water
1/2
cup uncooked long grain rice
2
teaspoons chopped fresh or 1 teaspoon dried oregano leaves
2
teaspoons chopped fresh or 1 teaspoon dried thyme leaves
1
teaspoon ground cumin
1/2
teaspoon red pepper sauce
1
package (10 oz) frozen sliced okra
1
lb catfish or medium-fat fish fillets, cut into 1-inch pieces
1
medium green bell pepper, chopped (1/2 cup)

Steps

Hide Images
  • 1
    In 4-quart nonstick Dutch oven, heat oil over medium heat. Add onions, garlic and chili powder; cook 2 to 3 minutes, stirring constantly, until onions are tender. Stir in tomatoes, water, rice, oregano, thyme, cumin and pepper sauce. Heat to boiling. Reduce heat; cover and simmer 20 minutes, stirring occasionally.
  • 2
    Rinse okra under cold running water to separate; drain. Stir okra, fish and bell pepper into tomato mixture. Heat to boiling. Reduce heat; cover and simmer 5 to 10 minutes, stirring occasionally, until fish flakes easily with fork and okra is tender.
 

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
240
Calories from Fat
60
% Daily Value
Total Fat
7g
11%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
45mg
15%
Sodium
310mg
13%
Potassium
710mg
20%
Total Carbohydrate
26g
9%
Dietary Fiber
4g
15%
Sugars
6g
Protein
16g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
25%
25%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
0 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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