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From The Live Well Kitchen: Alabama Catfish Gumbo

2 min read
catfish on white rice, Alabama Catfish Gumbo

AUBURN UNIVERSITY, Ala. — Here’s a take on a popular Southern dish. Live Well Alabama’s Alabama Catfish Gumbo features Alabama-grown vegetables and Alabama-raised catfish. This recipe feels like home and will also keep the family warm during the cold winter.

“The United States Department of Agriculture recommends eating up to 8 ounces of fish or seafood per week. This recipe provides 16 to 24 ounces of fish total.”

—Sofia Sanchez, Alabama Cooperative Extension System Specialist and Registered Dietitian

 Ingredients

  • 1 tablespoon vegetable oil
  • 1/2 cup onion, diced
  • 1/2 cup green bell pepper, diced
  • 1/2 cup celery, diced
  • Two cans low sodium chicken broth, 14.5 ounces each
  • 3 teaspoons seafood seasoning
  • Two cans diced low sodium tomatoes, 14.5 ounces each
  • One can tomato paste, 3 ounces
  • 1 12-ounce bag frozen okra
  • Four catfish fillets
  • 2 cups cooked brown rice

Pro Tips

Catfish doesn’t have to be fried to be delicious! Enjoy it simmered to get the protein, vitamins and minerals without the added fat from frying. For safety, cook the fish to 145 F. Use a cooking thermometer to double check the temperature.

Directions

  1. In large pot, heat the oil and the cook onion, bell pepper and celery until tender.
  2. Add the chicken broth, seafood seasoning, diced tomatoes, tomato paste and okra. Bring to a boil.
  3. Add the catfish, and simmer for 20 minutes, stirring occasionally until fish is cooked through.
  4. Serve over rice.

Want to learn more? Step-by-step instructions for Alabama Catfish Gumbo recipe and an instructional video are available at LiveWellAlabama.com.

Live Well Alabama

Live Well Alabama is a Supplemental Nutrition Assistance Program-Education (SNAP-Ed) initiative developed by the Alabama Cooperative Extension System at Auburn University. This initiative reaches residents across the state with research-based education.

“Cooking at home on a regular basis is a key ingredient to overall health, and it doesn’t have to be difficult or break the bank,” said Katie Funderburk, Alabama Extension’s SNAP-Ed Coordinator. “Our recipes are inexpensive, easy to prepare and don’t require fancy kitchen equipment.”

Eating healthy doesn’t have to be difficult or expensive. Live Well Alabama provides numerous recipes that are simple and budget friendly.

For more information about Live Well Alabama and to find more Live Well Alabama recipes, visit www.LiveWellAlabama.com. Also, check out more Live Well Alabama tips and recipes on Facebook, Twitter, Instagram and Pinterest.