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1
Put olive oil into the bottom of a large soup pot and heat on medium for about two minutes.
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2
Add onion, baby carrots and celery and saute for about 10 minutes or until onion is translucent.
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3
Add garlic and saute for 30 seconds.
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4
Add the green pepper, chicken broth, water, cilantro, potatoes, corn, tomato, bay leaf, cumin and basil into the large soup pot.
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5
Cook covered, rapidly for about 20 minutes (you want it to cook rapidly but not boil over.
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6
The low setting works for me after the initial boil sets in because with the cover on, it will always cook faster).
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7
After the twenty minutes are up, check on the doneness of the potatoes (you want the potatoes to soften.
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8
If they arent , cook longer until they are).
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9
Meanwhile, place the flour and seasonings into a plastic bag and shake to mix.
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10
(Note: you can start this right after step 5, when the soup has begun cooking on low)
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11
Place catfish nuggets into the same bag with seasoned flour(a small amount at a time) and shake so the catfish is covered by the flour/seasoning mix.
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12
Remove floured-catfish and place on a plate.
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13
Continue to flour catfish a few at a time.
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14
(Note: If you do this step when the soup first starts to cook (step 5), just put the flour-coated fish onto a plate and store in the fridge until ready for step 9).
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15
Heat a non-stick fry pan (spray with Pam first, then add olive oil) using medium heat.
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16
(Note: my friends mother used oil to fry the fish, way more oil than I would)
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17
Place the flour covered fish nuggets in the pan.
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18
Cover the pan and cook for about 3-4 minutes or until they start to brown.
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19
Flip each piece of catfish over and cook another 3-4 minutes or until both sides have browned.
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20
Add the cooked catfish nuggets to the soup (you may want to remove the green pepper before you add the catfish.
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21
This is optional.
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22
I DO because I love green pepper).
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23
Cook on low (simmer) uncovered for about 10 minutes.
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24
Add the fat-free half & half and heat through (about 2-3 minutes).
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25
Add salt and pepper to taste
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26
Serve in soup bowls with French bread or cooked rice on the side and hot sauce (I use Louisiana style).
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27
Nutrition information (approximate) for 6 servings: Calories 392 Calories from Fat 138 % Daily Value* Total Fat 15.3g 24% Saturated Fat 3.2g 16% Cholesterol 61mg 20% Sodium 815mg 34% Total Carbohydrates 44.2g 15% Dietary Fiber 5.2g 21% Sugars 5.5g Protein 20.2g Vitamin A 32% Vitamin C 59% Calcium 8% Iron 19%
