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


Recipe Summary test

45 mins
45 mins


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

4 ounces fish & 3/4 cup lentils
406 calories; protein 35.9g; carbohydrates 32.9g; dietary fiber 8g; sugars 4.2g; fat 14.3g; saturated fat 4.3g; cholesterol 90.7mg; vitamin a iu 232.4IU; vitamin c 2.4mg; folate 17.4mcg; calcium 40mg; iron 3.2mg; magnesium 32.3mg; potassium 994.4mg; sodium 656.7mg.

4 1/2 lean protein, 2 starch, 1/2 fat