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Catfish & Potato Hash

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Your rating: None Average: 4.2 (12 votes)

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.


Catfish & Potato Hash Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Healthy weight | Heart healthy | High potassium | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  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

Per serving: 291 calories; 14 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.

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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Recipe Categories

Style/Theme
One dish meals
Quick (total 30 min. or less)
Budget
Comfort foods
Everyday favorites
Kid-friendly
Ease of Preparation
Easy
Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Main Ingredient
Fish
Preparation/ Technique
Microwave
Saute
Ethnic/Regional
American
Southern/Soul
Meal/Course
Brunch
Dinner

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High potassium
Gluten free
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Spring
Summer
Fall
Winter
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