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.

Source: EatingWell Magazine, September/October 2009




Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

  • 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 Facts

273 calories; protein 23.5g; carbohydrates 16.4g; dietary fiber 2.4g; sugars 2.4g; fat 11.8g; saturated fat 2.1g; cholesterol 72mg; vitamin a iu 1159.9IU; vitamin c 49.1mg; folate 46.9mcg; calcium 34.6mg; iron 1.1mg; magnesium 46.5mg; potassium 734.8mg; sodium 571.7mg; thiamin 0.2mg.

1 starch, 3 lean meat, 1 fat