Catfish and black bean stew (Low-calorie)(Low-cholesterol)

  

Makes 4 servings

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 1 large sweet green pepper, cored, seeded and cut into ½-inch dice
• 2 cloves garlic, finely chopped
• 1 can (15 ounces) black beans, rinsed and drained
• ½ cup chopped canned tomato
• ½ cup clam broth
• ¼ teapoon leaf oregano, crumbled
• 1 pound catfish fillets
• Pinch of each, ground allspice, ground cloves and ground hot red pepper

1. Heat 2 teaspoons oil in large skillet over low heat ; add onion, cover and cook, stirring occasionally, for 7 minutes until tender.
2. Add green pepper, garlic and 1 teaspoon oil ; cover and cook, stirring occasionally, 5 minutes.
3. Stir in beans, tomato, clam broth and oregano ; cover and cook 5 minutes over medium heat.
4. Meanwhile, rub catfish with allspice, clove and ground red pepper ; heat remaining tablespoon oil in a second large skillet over high heat.
5. Add fish, sauté one side until fish has colored, about 3 minutes ; turn fish over and place, colored-side up, on top of beans in first skillet.
6. Cover and cook over medium heat for 5 to 7 minutes until fish is cooked through.

BON APPÉTIT