Home » Recipes » Single Serving Dinners » Healthy Baked Catfish

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.

Why This Recipe Works

  • 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.

RELATED: Comfort Food Recipes For One

Get weekly Cooking for One newsletter
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.

Ingredient Notes

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

  • Fennel: Fennel is a member of the carrot family. It is a spice, a herb, and a vegetable. The fennel bulb is what we use in this catfish recipe. It is sliced thin and has a faint licorice or anise-like flavor. When sliced and added to salads, fennel is crispy. When cooked, the fennel softens. The fennel stems can be sliced like celery and used in various other dishes. I like to freeze chopped fennel in ice cube trays along with a little water. When you are ready to use them, pop them out of the tray and add them to the dish you are cooking. The delicious flowery fronds make a delicious alternative to parsley, basil, and mint.
  • Olive oil: I use extra virgin olive oil in this baked catfish recipe as well as in every other recipe on One Dish Kitchen that calls for olive oil. Extra virgin olive oil is the least processed form of olive oil. It is an unrefined oil and the highest-quality olive oil you can buy. Because of the way extra virgin olive oil is made, it retains more true olive taste. It also contains more of the vitamins and minerals found in olives. It's my favorite type of olive oil to use but you may use a lighter olive oil instead.
  • Vegetables: Red pepper, onion, tomatoes, and garlic.
  • Seasonings: Dried thyme, salt, and black pepper.
  • White wine: You may use broth instead.
  • Catfish fillet: This recipe is very flexible. Although I love using catfish, feel free to use cod, halibut, flounder, or trout instead.

How To Make This Recipe

  • 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.

RELATED POST: Recipes For Empty Nesters

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:

Expert Tips

  • If your fish is frozen, allow enough time for it to thaw, covered, in the refrigerator. For faster thawing, transfer the fish to a resealable plastic bag and submerge in a bowl of cold water. Change the water every 30 minutes until thawed.
  • Cook the fish for 20 minutes, or until the fish flakes easily with a fork.

Frequently Asked Questions

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.

What Size Dish Is Used In This Catfish Recipe?

I use a 9.5-inch (1-quart) oval baking dish. For best results, use a dish of similar size. You can read more about the dishes we use and recommend on our bakeware page.

Serving Suggestions

You might like to consider serving any of these small batch recipes with your baked catfish.

RELATED: 20 Meatless Recipes For One

If you’ve tried this baked catfish recipe or any recipe on One Dish Kitchen please let me know how you liked it by rating the recipe and telling me about it in the comment section below.

If you take a picture please tag us on Instagram (@onedishkitchen) we’d love to see!

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
Diet: Gluten Free, Low Calorie, Low Fat
Keywords: baked fish, fish
Servings: 1 serving
Calories: 524kcal
Author: Joanie Zisk


  • 1 fennel bulb
  • 2 tablespoons olive oil
  • ½ small red pepper , cut into thin strips
  • ½ small onion , thinly sliced
  • 2 plum tomatoes , sliced half lengthwise
  • 2 cloves garlic , minced
  • ¼ teaspoon dried thyme
  • ¼ teaspoon kosher salt
  • teaspoon coarsely ground black pepper
  • 3 tablespoons white wine
  • 1 (6-ounce) catfish fillet


  • ½ cup rice
  • ¾ cup water
  • ¼ teaspoon kosher salt
  • ½ tablespoon salted butter


  • 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.
  • 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.


Expert Tips
  • If your fish is frozen, allow enough time for it to thaw, covered, in the refrigerator. For faster thawing, transfer the fish to a resealable plastic bag and submerge in a bowl of cold water. Change the water every 30 minutes until thawed.
  • Cook the fish for 20 minutes, or until the fish flakes easily with a fork.


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.

Receive Our Latest Single Serving Recipes!Sign Up for the weekly One Dish Kitchen Newsletter!!

We now have a One Dish Kitchen - Cooking For One Facebook Group!
The Cooking For One Facebook Group is a super active and friendly private group. Join us to share your favorite single serving recipes and find new ones too. 

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! 🙂

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating

Scroll to Top