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Healthy Baked Catfish

This healthy baked catfish recipe is definitely a winner! The fish cooks along with vegetables all in the same pan. An easy to make meal that's healthy, full of flavor, and ready in minutes!

Baked catfish garnished with three lemon wheels over cooked white rice, red peppers, and onions on a glass plate on a metal tray with lemon slices and a glass of white wine

Growing up in Louisiana, seafood was often on our dinner table. Being so close to the Gulf meant we were always able to get fresh seafood pretty much all the time. This easy baked catfish recipe is inspired by the wonderful seafood dishes I grew up loving back home.

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Closeup of catfish in a baking dish garnished with three lemon wheels and pepper flakes baked on a bed of red peppers and onions and there is a glass of white wine in the background.

Baked Catfish

This simple baked catfish recipe hits the right marks since it is easy to make, lets the fish and vegetables shine and is a great addition to a healthy lifestyle.

Ingredients

See recipe box below for ingredient amounts and full recipe instructions.

  • fennel
  • olive oil
  • red pepper
  • onion
  • tomatoes
  • garlic
  • dried thyme
  • salt and pepper
  • white wine
  • catfish fillet

Do I Have To Use Wine?

No, you don't have to use wine. You can use broth or water instead.

Can I Use A Different Type Of Fish?

Yes! You don't have to use catfish. I've used cod, halibut, flounder and trout with success in this recipe.

How To Bake Catfish

This one dish meal is so easy to prepare.

  • I used fennel in this dish and I love the flavor it imparts. Fennel tastes a little like licorice and when it's cooked, it tastes a little sweet. The mild fennel is perfect with the catfish especially when mixed with red peppers, tomatoes and garlic.
  • The vegetables bake in one baking dish for about 20 minutes. After the vegetables cook, a little white wine is added to the pan before being topped with the catfish fillet.
  • The fish along with the vegetables bake in the oven for about 20 minutes longer.

In the amount of time it takes for the catfish to bake, you can bake a single serving of rice.

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a small amount of rice in a baking dish.

Baking rice is easy and the rice cooks perfectly every time. While the catfish cooks, so does the rice.

Ways To Use Leftover Ingredients

If you have any ingredients left over from this baked catfish recipe you might like to consider using them in any of these single serving and small batch recipes:

Enjoy!

For this baked catfish recipe, I use a 1-quart dish for the catfish and a 5-inch dish for the rice. For best results, use a dish of similar size.

What To Serve With Baked Catfish

If you would like additional information on the cooking and baking dishes I use in our “recipes for one”, please visit our FAQ page.

For examples of the dishes used at One Dish Kitchen, please visit our Store page.

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Catfish with Fennel and Tomatoes For One | onedishkitchen.com

Healthy Baked Catfish Recipe

Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: Main Dish
Cuisine: Main Dish
Keywords: fish
Servings: 1 serving
Calories: 524kcal
Author: Joanie Zisk

Ingredients

  • 1 fennel bulb
  • 2 tablespoons extra virgin olive oil
  • 1/2 red pepper , cut into thin strips
  • 1/2 small onion , thinly sliced
  • 2 plum tomatoes , sliced half lengthwise
  • 2 cloves garlic , minced
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon crushed black pepper
  • 3 tablespoons white wine
  • 1 catfish fillet

RICE

  • 1/2 cup rice
  • 3/4 cup water
  • 1/4 teaspoon kosher salt
  • 1/2 tablespoon butter

Instructions

  • Heat oven to 400 degrees F (200 degrees C).
  • Wash the fennel bulb under cool running water. Pat dry with paper towel.
  • Cut bulb in half lengthwise. Cut away and discard center core from each half. Thinly slice remainder of fennel bulb.
  • In a baking dish, toss 1 tablespoon olive oil, fennel slices, red pepper slices, onion slices, tomatoes, garlic, thyme, salt, and pepper. Mix together well.
  • Bake 20 minutes.
  • Remove pan from the oven and stir in the wine.
  • Place the catfish fillet over the vegetables, sprinkle with an additional pinch of salt and pepper and 1 tablespoon olive oil.
  • Bake 20 minutes more, until catfish is cooked through.
  • FOR THE RICE
  • Preheat oven to 375 degrees F (190 degrees C).
  • Place all of the ingredients in a baking dish. Cover with aluminum foil. Bake for 40 minutes.

Nutrition

Calories: 524kcal | Carbohydrates: 29g | Protein: 16g | Fat: 36g | Saturated Fat: 3g | Cholesterol: 35mg | Sodium: 911mg | Potassium: 1174mg | Fiber: 9g | Sugar: 5g | Vitamin A: 2175IU | Vitamin C: 110mg | Calcium: 138mg | Iron: 2.3mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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About The Author

24 thoughts on “Healthy Baked Catfish”

  1. 5 stars
    These flavors are perfect with catfish. In fact, I’d make this with so many other varieties of fish, too! Totally delicious!!!

  2. Nicola @ Happy Healthy Motivated

    I cook catfish all the time, but never like this. Love the simplicity of baking it. Definitely going to give it a try!

  3. kristi@ishouldbemoppingthefloor

    Oh, this recipe looks so delicious! We are totally with you on the joy of seafood, and this catfish recipe is definitely on our list of dishes to try. All the best to you in your upcoming big birthday! 🙂

  4. Samantha Elaine

    I love the whole premise of your blog- cooking single serve items! How simple yet so many people have a hard time scaling a recipe.
    And this fish looks divine! Thanks for the recipe! 🙂

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