Catfish & Potato Hash
http://www.eatingwell.com/recipes/catfish_potato_hash.html
From EatingWell:Hash isn’t just for corned beef. It’s also great made with catfish—or other flaky white fish. Any ham adds flavor to the hash, but we think a higher-quality smoked ham will give you the biggest flavor-bang for your buck. Serve with a poached egg on top and a green salad.
4 servings | Active Time: 30 minutes | 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
- 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 : 291 Calories; 14 g Fat; 3 g Sat; 7 g Mono; 63 mg Cholesterol; 17 g Carbohydrates; 24 g Protein; 2 g Fiber; 521 mg Sodium; 731 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 3 lean meat, 1 fat