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. Source: EatingWell Magazine, October 2019

Joey Elenterio


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

  • Heat a grill pan over high heat. Brush catfish with the remaining 1 tablespoon mustard and sprinkle with cracked pepper and 1/4 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.

  • Stir apple, butter, jalapeño and the remaining 1/4 teaspoon salt into the lentil mixture. Serve the fish on the lentils, garnished with parsley, if desired.


Equipment: Cheesecloth, kitchen string

Nutrition Facts

406 calories; 14.3 g total fat; 4.3 g saturated fat; 91 mg cholesterol; 657 mg sodium. 994 mg potassium; 32.9 g carbohydrates; 8 g fiber; 4 g sugar; 35.9 g protein; 232 IU vitamin a iu; 2 mg vitamin c; 17 mcg folate; 40 mg calcium; 3 mg iron; 32 mg magnesium;