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!

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 to make baked catfish recipe is inspired by the dishes I grew up loving back home.

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Of all seafood, catfish has probably always been one of my favorite types of fish. It’s partly because of the fond memories I have of enjoying deliciously messy catfish po-boys in New Orleans or maybe it’s because my mother often served my favorite meal of fried catfish nuggets with a thick cornmeal batter for dinner. Either way, catfish has always been one of my favorites.

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.

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Baked Catfish

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.

This one-dish meal is so easy to prepare. I bake the vegetables in the baking dish for about 20 minutes. After the vegetables cook, I add a little white wine to the pan and top it with the catfish. Everything bakes in the oven for about 20 minutes longer.

While the fish bakes, I bake a small amount of rice in the oven.

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

This oven baked catfish is an excellent meal that can be ready in minutes.

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.

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

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Baked Catfish With Fennel and Tomatoes Recipe

Healthy Baked Catfish Recipe

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Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Course: Main Dish

Cuisine: Main Dish

Keyword: 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: 43.5% | Vitamin C: 133.3% | Calcium: 13.8% | Iron: 12.6%

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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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