Catfish & Potato Hash

Catfish & Potato Hash

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From: EatingWell Magazine September/October 2009

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 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


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  1. 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.
  2. 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.
  3. 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 information

  • Per serving: 272 calories; 12 g fat(2 g sat); 2 g fiber; 16 g carbohydrates; 23 g protein; 47 mcg folate; 72 mg cholesterol; 2 g sugars; 0 g added sugars; 1160 IU vitamin A; 49 mg vitamin C; 35 mg calcium; 1 mg iron; 572 mg sodium; 735 mg potassium
  • Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (25% dv), Potassium (21% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 3 lean meat, 1 fat

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