Catfish & Potato Hash for Two

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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.

2 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

1 small russet potato
1 1/2 teaspoons canola oil, divided
8 ounces catfish fillets, patted dry and coarsely chopped
1/2 medium red bell pepper, diced
4 scallions, sliced
1/4 cup diced ham
1 1/2 teaspoons whole-grain mustard
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
2 lemon wedges

Preparation

Poke several holes in potato and microwave on High until cooked through, 10 to 12 minutes. Cut the potato in half and set aside; coarsely chop when cool enough to handle.
Meanwhile, heat 1/2 teaspoon oil in a medium 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 1 teaspoon 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 potato, 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.

Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (25% dv), Potassium (21% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 3 lean meat, 1 fat