Catfish with Sherry Vinegar Lentils

Catfish with Sherry Vinegar Lentils

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From: EatingWell Magazine, October 2019

In this healthy catfish recipe, a brush of Dijon mustard and a generous sprinkle of crushed peppercorns temper the subtle earthy flavor this fish is sometimes known for. Feel free to use farmed catfish in this recipe: catfish are omnivorous, so they have a lighter environmental impact than farmed species that need to be fed pellets made from other fish.

Ingredients 4 servings

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  • 2 tablespoons chopped onion plus ¼ cup finely diced, divided
  • 1 tablespoon chopped carrot
  • 1 tablespoon chopped celery
  • 1 clove garlic
  • 1 sprig fresh rosemary
  • 1 sprig fresh thyme
  • ½ teaspoon whole peppercorns
  • ½ bay leaf
  • 3 cups unsalted chicken broth
  • 1 cup French green lentils, rinsed
  • 2 ounces thick-cut bacon, diced ( ¼-inch)
  • ¼ cup sherry vinegar
  • 2 tablespoons Dijon mustard, divided
  • 4 (5 ounce) skinned catfish fillets
  • 1½ teaspoons cracked pepper
  • ½ teaspoon kosher salt, divided
  • 1 tablespoon canola or avocado oil
  • ¾ cup finely diced Granny Smith apple
  • 1 tablespoon butter
  • 1 tablespoon finely chopped seeded jalapeño
  • Chopped fresh parsley for garnish

Preparation

  • Prep

  • Ready In

  1. Place chopped onion, carrot, celery, garlic, rosemary, thyme, peppercorns and bay leaf on a double layer of cheesecloth. Bundle up and tie with kitchen string to create a sachet. Gently smash the sachet to release some of the aromas. Combine broth, lentils and the sachet in a medium saucepan. Bring to a boil over high heat. Reduce heat to maintain a simmer; and cook, stirring occasionally, until the lentils are tender, 25 to 30 minutes. Discard the sachet.
  2. Meanwhile, cook bacon and the remaining diced onion in a medium skillet over medium-low heat, stirring occasionally, until the bacon is crisp and the onion is tender, 10 to 12 minutes. Stir in vinegar and 1 tablespoon mustard, scraping up any browned bits. Stir in the lentils and cook until heated through, about 2 minutes. Remove from heat and cover to keep warm.
  3. Heat a grill pan over high heat. Brush catfish with the remaining 1 tablespoon mustard and sprinkle with cracked pepper and ¼ teaspoon salt. Brush oil over the grill pan. Add the fish and cook until the bottom is browned, about 5 minutes. Turn and cook until the fish just flakes with a fork, 3 to 5 minutes more.
  4. Stir apple, butter, jalapeño and the remaining ¼ teaspoon salt into the lentil mixture. Serve the fish on the lentils, garnished with parsley, if desired.
  • Equipment: Cheesecloth, kitchen string

Nutrition information

  • Serving size: 4 ounces fish & ¾ cup lentils
  • Per serving: 406 calories; 14 g fat(4 g sat); 8 g fiber; 33 g carbohydrates; 36 g protein; 17 mcg folate; 91 mg cholesterol; 4 g sugars; 0 g added sugars; 232 IU vitamin A; 2 mg vitamin C; 40 mg calcium; 3 mg iron; 657 mg sodium; 994 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 4½ lean protein, 2 starch, ½ fat

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