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Catfish & Potato Hash
Serve with a poached egg on top and you got yourself a great breakfast.
4 servings
Total Time: 30 minutes
Ingredients
2 small russet potatoes
3 teaspoons canola oil, divided
1 pound catfish fillets, patted dry and coarsely chopped
1 medium red bell pepper, diced
1 bunch scallions, sliced
1/2 cup diced ham
1 tablespoon whole-grain mustard
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
1 lemon, cut into quarters
Preparation
Poke several holes in potatoes and microwave on High until cooked through, 10 to 12 minutes. Cut the potatoes in half and set aside; coarsely chop when cool enough to handle.
Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add catfish and cook, stirring often, until just cooked through and opaque, 4 to 6 minutes. Transfer to a plate with a slotted spoon and discard any liquid in the pan. Add the remaining 2 teaspoons oil, bell pepper, scallions and ham and cook, stirring, until the vegetables are soft, about 4 minutes.
Return the catfish to the pan along with the chopped potatoes, mustard, salt and pepper. Continue to cook, stirring gently, until combined and heated through, about 2 minutes more. Serve with lemon wedges.
Nutrition
Per serving:
254 calories;
10 g fat ( 3 g sat , 7 g mono );
63 mg cholesterol;
17 g carbohydrates;
0 g added sugars;
24 g protein;
2 g fiber;
521 mg sodium;
731 mg potassium.
Serve with a poached egg on top and you got yourself a great breakfast.
4 servings
Total Time: 30 minutes
Ingredients
2 small russet potatoes
3 teaspoons canola oil, divided
1 pound catfish fillets, patted dry and coarsely chopped
1 medium red bell pepper, diced
1 bunch scallions, sliced
1/2 cup diced ham
1 tablespoon whole-grain mustard
1/4 teaspoon salt substitute
1/4 teaspoon freshly ground pepper
1 lemon, cut into quarters
Preparation
Poke several holes in potatoes and microwave on High until cooked through, 10 to 12 minutes. Cut the potatoes in half and set aside; coarsely chop when cool enough to handle.
Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add catfish and cook, stirring often, until just cooked through and opaque, 4 to 6 minutes. Transfer to a plate with a slotted spoon and discard any liquid in the pan. Add the remaining 2 teaspoons oil, bell pepper, scallions and ham and cook, stirring, until the vegetables are soft, about 4 minutes.
Return the catfish to the pan along with the chopped potatoes, mustard, salt and pepper. Continue to cook, stirring gently, until combined and heated through, about 2 minutes more. Serve with lemon wedges.
Nutrition
Per serving:
254 calories;
10 g fat ( 3 g sat , 7 g mono );
63 mg cholesterol;
17 g carbohydrates;
0 g added sugars;
24 g protein;
2 g fiber;
521 mg sodium;
731 mg potassium.