Seared Catfish & Fregola Sarda with Cherry Tomatoes, Bell Pepper & Rainbow Chard

Seared Catfish & Fregola Sarda

with Cherry Tomatoes, Bell Pepper & Rainbow Chard

30 MIN
4 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

In this gourmet recipe, we’re taking inspiration from salsa rossa, a traditional Italian red sauce of tomatoes and red bell pepper. Our version showcases juicy cherry tomatoes, and uses green bell pepper instead, for delicious variation. Verjus rouge, the juice of tart red grapes, gives the sauce an extra lift. And we’re adding sweet, chewy golden raisins and pleasantly bitter rainbow chard to the mix to complete the flavor profile. The result, stirred into the fregola sarda pasta (a small Sardinian variety), is vivid and complex—the perfect side for crispy catfish.

Get Plans
  • Nutrition
    PER SERVING
  • Calories
    565 Cals (est.)
fresh
ingredients
Seared Catfish & Fregola Sarda with Cherry Tomatoes, Bell Pepper & Rainbow Chard
Title
time-saving
tips & techniques
Rainbow Chard
Rice Flour
How To: Small Dice an Onion
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the pasta:
1 Cook the pasta:

Heat a large pot of salted water to boiling on high. Once boiling, add the pasta. Cook 14 to 16 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

Prepare the ingredients:
2 Prepare the ingredients:

While the pasta cooks, wash and dry the fresh produce. Halve the tomatoes. Separate the stems and leaves of the chard; thinly slice the stems and roughly chop the leaves. Remove and discard the stem, ribs and seeds of the bell pepper; small dice the bell pepper. Peel and small dice the onion. Pick the parsley leaves off the stems; discard the stems.

Start the vegetables:
3 Start the vegetables:

While the pasta continues to cook, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the chard stems, bell pepper and onion; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until softened and fragrant.

Finish the vegetables & pasta:
4 Finish the vegetables & pasta:

To the pan of vegetables, add the chard leaves, tomatoes, raisins, verjus, spice blend and ¼ cup of water; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until the chard leaves have wilted. Transfer to the pot of cooked pasta. Stir to thoroughly combine; season with salt and pepper to taste. Set aside in a warm place. Wipe out the pan.

Coat & cook the catfish:
5 Coat & cook the catfish:

Place the rice flour on a plate. Pat the catfish fillets dry with paper towels; season with salt and pepper on both sides. Coat 1 side of each seasoned fillet with the rice flour (tapping off any excess). In the pan used to cook the vegetables, heat 1 tablespoon of olive oil on medium-high until hot. Add the fillets, coated sides down. Cook 3 to 5 minutes on the first side, or until lightly browned. Flip and cook 2 to 3 minutes, or until cooked through. Remove from heat.

Serve your dish:
6 Serve your dish:

Divide the finished vegetables and pasta between 4 plates. Top each with a cooked catfish fillet. Garnish with the parsley. Enjoy!

Tips from Home Chefs

Get Plans

Seared Catfish & Fregola Sarda

Cook the pasta:
Stainless Steel Strainer
1 Cook the pasta:

Heat a large pot of salted water to boiling on high. Once boiling, add the pasta. Cook 14 to 16 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

2 Prepare the ingredients:

While the pasta cooks, wash and dry the fresh produce. Halve the tomatoes. Separate the stems and leaves of the chard; thinly slice the stems and roughly chop the leaves. Remove and discard the stem, ribs and seeds of the bell pepper; small dice the bell pepper. Peel and small dice the onion. Pick the parsley leaves off the stems; discard the stems.

Prepare the ingredients:
How To: Small Dice an Onion
Start the vegetables:
3 Start the vegetables:

While the pasta continues to cook, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the chard stems, bell pepper and onion; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until softened and fragrant.

4 Finish the vegetables & pasta:

To the pan of vegetables, add the chard leaves, tomatoes, raisins, verjus, spice blend and ¼ cup of water; season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until the chard leaves have wilted. Transfer to the pot of cooked pasta. Stir to thoroughly combine; season with salt and pepper to taste. Set aside in a warm place. Wipe out the pan.

Finish the vegetables & pasta:
Coat & cook the catfish:
5 Coat & cook the catfish:

Place the rice flour on a plate. Pat the catfish fillets dry with paper towels; season with salt and pepper on both sides. Coat 1 side of each seasoned fillet with the rice flour (tapping off any excess). In the pan used to cook the vegetables, heat 1 tablespoon of olive oil on medium-high until hot. Add the fillets, coated sides down. Cook 3 to 5 minutes on the first side, or until lightly browned. Flip and cook 2 to 3 minutes, or until cooked through. Remove from heat.

6 Serve your dish:

Divide the finished vegetables and pasta between 4 plates. Top each with a cooked catfish fillet. Garnish with the parsley. Enjoy!

Serve your dish:
Browse Steps
1 of 6