Dinner

Catfish, Tomato & Okra Stew

The Wild Side

A Southern-style stew of catfish chunks simmered with tomatoes, okra, peppers and spices.

Wild-Caught Fish Note

Fish from local waters can have different consumption advisories depending on the species and where it was caught. If this fish was personally caught, check current state or local fish-consumption guidance for the water where it was harvested.

Substitute Your Catch

This recipe may also work with Walleye, Crappie — similar texture and cooking time. Not every fish is interchangeable; thicker fillets may need a few more minutes. Nutrition shown is for Catfish.

Ingredients

Prepare 2

Preparing: 2 servings

Tick anything you already have.

Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 of 4 equal portions of the full recipe

Calories	260
Total fat	10 g
Saturated fat	2 gKeep low
Sodium	220 mgLow
Total carbohydrate	16 g
Fiber	5 g
Total sugars	7 g
Added sugars	Not available
Protein	27 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

Heart-healthy tips

Cook fish to 145°F / 63°C, until opaque and it flakes easily (FDA).
Freeze leftovers in portions for up to 3 months.

Storage & Meal Prep Tips

Applies to: Cooked soup or stew, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Freezer-Friendly. Best quality within 2–3 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Bring soups, sauces and gravies to a rolling boil, stirring so they heat evenly.

After thawing: After thawing in the refrigerator: use within 3–4 days.

Meal prep tip: Freeze in single-meal portions with a little headspace — liquids expand as they freeze. Label packages with the recipe name, portion, and date frozen.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Mango with lime

Fruit side

Tuscan white bean salad

Grain & bean side

Fresh mozzarella pearls

Cheese side