Manhattan Catfish Chowder

Piping hot stew in under 20 minutes on the stovetop: yum!

1 pound U.S. Farm-Raised Catfish fillets, cut into bite-size pieces
2 tablespoons olive oil
1 teaspoon minced garlic
1/4 cup diced onion
1 can (1 pound) diced tomatoes, with oregano and basil added
Pinch cayenne pepper, or more to taste
1/2 cup dry white wine
1 cup reduced sodium chicken broth, diluted with 2 cups water
2 tablespoons minced parsley
1/4 cup fresh grated Parmesan cheese
 
1. In a large heavy saucepan, heat the olive oil over moderate heat; add the garlic and onion; sauté until golden. Add tomatoes, cayenne pepper and wine. Cook, uncovered, for 10 minutes.
2. Add the diluted broth, cover and bring to simmer — about 3 minutes. Mix in the U.S. Farm-Raised Catfish and cook, uncovered, 5 minutes longer. Ladle into bowls and sprinkle with parsley and grated Parmesan cheese. Serves 4.
 
Nutritional Information:
Per serving: 285 calories; 6 g. carbohydrates; 17 g. fat; 21 g. protein; 436 mg sodium; 58 mg cholesterol; 2 g. fiber