Heart-Healthy Catfish Stew | One Pot Meal with Rice & Cabbage

Okay, folks. Listen. Today I'm doing a southern catfish stew. And guess what? We not going to sacrifice no flavor. Okay, so look, going over these ingredients. You guys can see you can see the seasonings that I'm using and you can see we didn't sacrifice no flavor there, right? And don't forget the full ingredient list is on my website, smoking grillingwithab.com, and that's witab.com. Now, today's video is sponsored by Superpower. Now, you guys see the theme that I'm doing right now, like I'm cooking healthy and superpower, I'm going to show you how it all ties in. Okay. So, look, before I go ahead and do anything else, I just want to show you really who's the star. And that's the catfish, right? So, as you can see, I got a catfish fillet. Nice thick, right? So, you take this and you can cut it down into nuggets. You see these right here? That's what I did right here. Just cut them up. You know, you get all different sizes, right? And this is what's going to go on your stew. Now, number one question you guys going to probably ask me is, can you use another fish? You can use whatever. I ain't going to say whatever, but if you want to go ahead and put yourself together something like a cod or something like that, maybe you can try that. That's a little bit more too flaky for me. I just like the catfish. All right, so look, this is what we going to do. All of your ingredients that you have, all your seasonings. Again, you can see that I didn't skimp on nothing like that, right? I'm going to go ahead and grind some fresh black crack. You're only going to need about about a teaspoon, you know? So, we'll go ahead and get this in here. To be honest with you, you can put two teaspoons in here. Just fresh ground black pepper takes on a whole different taste once it heats up, right? So then just take the rest of them and treat it as if it was a dump and go. That's exactly what it is. Dump and go. All right. Then just get yourself a whisk. You know what I mean? This is our seasoning. I want you guys to pay attention to it. Look at it. And you saw what went in there. Now, what did I not put in there, which is key, especially for those of us that have high blood pressure, you know what I mean? Uh, got diabetes, you know, things like that, and you're trying to do things healthy, you know what I mean? I did not put any salt in there. I'm going to be using my Dutch oven right here. So, I'm going to go ahead and add my two cups of my Look, I want to show you this part. Let me bring it over here so you guys can see it. You see this right here? This is unsalted chicken stock. That's what you want to use. This right here is good. If you guys can get if it's readily available and you guys got like a fish stock, if you can get that, if you can get a unsalted version or anything low sodium, that right there works. Don't forget, we making this healthy style. Now, the reason I went ahead and put my, you know, put my stock inside of my Dutch oven is because I want to be able to cut these down and I don't want them have to soak them in water or nothing like that, right? Cuz we don't want them to brown. So, let me go ahead and get these done. And then we going to cut these uh I would say quarters, but I'm going probably do these in like m like six. You know what I mean? Just make sure that all of them all of your pieces are even. So they'll be all ready at the same time. This is how I'm cutting them down. I actually got a little bit more than I thought I would. You know what I mean? Cuz this doesn't cook that long. So if they all about the same size as what you're seeing right there, that's good. Okay. So now we're getting ready to add our tomatoes. Right. I was really trying to find myself some uh fire roasted no salt added, you know, diced tomatoes, but I wasn't. So, this right here, look, no salt added. That's going to be key. Remember, we making this a healthy style, but we not sacrificing. We going to save the salt at the end. Right. So, now we just open this up. Okay. So, when we put this in here, you guys can see on the top, I don't do no draining, nothing like that. This is our flavor, folks, and it's all natural. Right. So, we put this in here like that. All right. Now, when it come to the onion, I'mma do it like this, folks. Right? Even when it does that, then I cut it down here. And then I look and see how much I have. Right? So, we'll just take this. It's going to boil, break down, and each one of these layers like this, they just come loose. So, you can put them in here just like this. No worries. They going to, you know, work themselves down. Now, I'm going to take my garlic press. You know what I mean? Cuz we want fresh minced, right? So, I'll stick it in here. Oh, and by the way, smoking and grilling with AB. Now, we're just going to go ahead and just put this in here just like this. You see the way that breaks and minces that for you without all of that chopping and everything. And the beauty of it is whatever's left. All of the part that didn't get minced, you can just repack it in there and it'll work its way down as well. All right. So, what I'm doing is just giving it a stir. Right. So, this right here is good. Now, I'm going to go ahead and get a fire underneath the bottom of here. I'm going to start with a medium flame. Okay. Okay. So, once you got it on a, you know, set and you come up to a simmer, what we're going to do is we're going to let this simmer, you know, for about 10 minutes, right? Meanwhile, now we getting ready to work with our fish, right? So, you remember the seasoning that we made in the very beginning. Now, we're getting ready to go ahead and just season this. And then we going to let it, you know, stay on here and in here, soak in and get all of them good flavors into the catfish. Okay. So, now that seasoning that we made earlier, right, you want to go ahead and just start seasoning your, you know, your pieces, right? So, we didn't already cut the fillets down. I ain't gonna lie to you. If you guys want to put a fillet in there, you can. I would say at least cut it in half, right? So, we just get it like this. Then, when we let it sit on here, listen, this soaks into the meat. And we going to let it do all of that while the rest is uh, you know, our potatoes are getting soft, right? So, just go ahead and flip some of these over. But the objective is to get them all done, right? If you see some that don't have it, you can do this in a bowl, too. I like using this, you know, paper towel, you know, so I can get up all of the wetness, you know, all of the water out of them. Okay, so now would be a great time for me to talk about, you know, Superpower, which I told you that's today's sponsor. Listen, if you can't tell by my, you know, my reaction and all of that, I'm super excited to talk to you guys about this cuz listen, I'm on it. Okay, so let me tell you what Superpower is, right? Listen, it is a next level health platform that helps take full control of your wellness, right? superpower goes way beyond your typical checkup. What you get from them is over a 100 advanced, you know, lab tests to check everything from your heart health and hormones to inflammation and toxins. Okay, so I already told you guys I went ahead and done it, right? What I like is they send a lab technician out to your house or wherever you would like for them to come to and they draw your blood, right? They give you all the instructions. you you know you follow them, you give your blood. It takes about maybe five to seven days. They get back with you and then they assign you to like a a a health nurse, right? They go over and they spend the time with you and stay with you for like about an hour. Mine was a little bit longer than that cuz I was grooving with my, you know, my my lady that, you know, talked to me. She explained so much to me, you know. I mean, I was able to find out why certain things and how it affected me and all of that cuz listen, but I know one thing. I'm glad to catch everything early and now this is why I'm making my you know these healthy recipes so we can go ahead and oh and not compromise on the you know the taste so we can go ahead and get ourselves in line you know and live forever. Okay, so this is what superpowers doing, right? They giving us the same blood test that the elites get, like the Jeff Bezos in the world and stuff like that. Listen, this is the test that they get. And what they doing is they making it affordable, you know, for everybody on the planet to be able to purchase that and to find out what's going on. And they giving you guys an action plan. If you don't work with you, come on, you can't beat that. So, to give it to you in a nutshell, right, it's proactive health powered by science and it's made really, really simple, right? If you're serious about your performance, longevity, and feeling your best every day, check out superpower.com and start unlocking your full potential. I did. Okay. So, now what we want to do is take our cabbage. It's already been washed and cleaned. So, what I'm doing is just getting in here and I'm going to cut it in half. You only need about a half a cabbage. Now, for those of you guys like myself that like a lot of cabbage, you guys go ahead and make the adjustment on your end. Right? So, I'm going to put that down right here. Now, this right here, we call this the heart, right? So, I'm just going in here like this. And if you guys been following me and seen any of my other videos, you know, like when I do the fried cabbage and all of that, you know, we come up with something similar, you know, as far as cutting it, right? Let me just pull this out. Now, I'mma take it and I'm just going to rough chop it. Okay, so it's been about 8 minutes, right? It's cooking a little higher than I would like. Just going to turn it down just a little bit. Right. So, now I'm going to take the cabbage that we just prepared and we going to drop that in there. Now, we got a lot of flavors in here. You know what I mean? And don't forget, you know, cabbage is probably 80 80% water, right? So, what it's going to do is it's going to wither down, right? So, you want to get all of this in here. We going to put that lid back on there first. I'm going to get everything coated, right? Then after I have it all making sure that it has the liquid on it, right, we going to go ahead and let it cook down. Now, it might bring your temperature down when you first put it in there, you know, from the cabbage being cooled from being in your refrigerator. You know what I mean? But no worries. You want to bring it back up to a boil and then set it for a simmer. Now, I'm getting ready to take my top, put this back on, and let it steam. And this is only going to take about 4 minutes. I'm going to take this off. I should have said it earlier when you guys saw me opening this up. You know what I mean? Listen, anytime you break a a lid like this, you got steam or anything in the bottom right here, you always break it away, folks. So, look, I'mma break it this way so we don't catch no steam burns. All right. So, now we take it, put that down. I want you to take a look right there. You see that right there, guys? When it withers down to this right here, you good. It's going to get a chance to cook down a little bit more. I can see my potatoes. Oo, this could have used some more onion. I mean, some more uh I got plenty of honey onion. Some more tomato in it. Now, if you guys want to know a real level up, you can always add yourself like a tablespoon of that creole kick. You know, I put it in everything. Just saying. Now, we going to take the, you know, the the the fillets that we cut down into nuggets. And we just going to put this in here just like this. Right now, we going to get a stew stew going. Now, what I want to tell you is it doesn't take long. You see how thin these are? you know, they're not very big. They thin, right? So, when we put these in here, they only going to need to be cooked. You know, if you got the everything is nice and hot and it's simmering about five to six minutes, right? And this will be done, right? So, let's just get all of this in here. You guys can see all of the flavor. Then, we going to taste it, right? Then, when we taste it, once everything is done, then we find out if we need to add just a pinch or two of salt. All right. So, after 5 to 6 minutes, I just turned my fire off again. And look, I'm practicing what I preach. I'm breaking away. No steam burns, right? You want to look inside of here? Oh, man. It smells good, too. Look at this right here. Yes, sir. Look at that. Now, I say we going to do it on the healthy side, right? Let me get in here. Oh, yeah. You see this right here? Look at this catfish. Nice cooked, well seasoned. It's been in our stew. Ah, yeah. And one another thing I want to say is listen, this is really really fast to make, right? So you what you want to do is you want to cook it and make sure that you get the desired, you know, texture from your cabbage. This right here is kind of like how I like it. You know what I mean? If I push this, you see how it just breaks through, you know what I mean? That's good for me. I like for it to have a little bit of integrity, right? So now I'm going to grab my ladle and now we going to talk about why I got rice inside of this bowl. Okay. So what I mean is, do you have to serve this with rice? Yes, you do. Nah, you really don't have to. You know what I mean? You don't have to use no white rice. And then one thing that you guys did not see me do is I always take some salt. I taste it and see where I'm at. Salt was really, you know, here so that we can enhance the flavors, right? So, we infused our stew with so much flavor. You know what I mean? Just to make it pop. We just give it a pinch or two. And the reason we did low sodium almost and no sodium is so that we can control our sodium intake. Now, with that being said, I'm gonna go right in here and I'm f to get this. Look at this right here. You see that right there? This is that money. I don't know why they not taking a picture of that. Maybe they did and that's why you here. All right. So, now the only thing left to do is uh now that I got everything plated or bold, however you guys want to say it, you know, I mean, it's really about, you know, go ahead and get you some some of this. Right now, don't forget I did go ahead and add two pinches of salt to it just to, you know, wake it up and to enhance the flavor. You know, you guys do what's best for you. But don't forget the full recipe is on my website smoking and grillingwithab.com and that's witab.com. Now if you guys come in here, look, you can see if I shake this right here, this will break. Look at this catfish right here. Look at that. Can y'all see that? So I'mma dip it in the stew. I already know the cabbage and the potato I mean the tomatoes and the potatoes good. We want to taste this catfish, right? So I'm going to go ahead and go back in here. Cheers, y'all. Hey, I know that when you think about, you know, something healthy, you guys think like it's not really possible cuz the way people make it, your boy AB is going to show you guys. Listen, myself along with superpower, we going to get you right. Right. So, that's why I'm doing this new series and it's going to be about just having healthy recipes. You know what I mean? Uh, I'm going still cook the way I cook, but I'm going to have healthy recipes for everybody so they can still have the good food and not sacrifice the taste, right? And listen, if you watching, if you got hypertension, follow me, folks. So, if you're new to my channel, let me just take this time to say thank you for watching this video. Don't forget to like, smash that subscribe button. And tell everybody out there's a channel out here that's simplifying these recipes and taking the mystery out of cooking. And before you, you know, hit that end or skip or move on to the next video, let me know down in the comment section below what other things you could have add. I'll give you one. I could have put chicken and dewy sausage in the inside of this and it's still being kosher. I'm out. Peace.