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baked catfish topped with lemon slices on a bed of vegetables.
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4.84 from 6 votes

Baked Catfish For One

Baked catfish fillet roasted with fresh vegetables, olive oil, herbs, and white wine. This single serving seafood recipe cooks in one dish and delivers tender, flaky fish every time.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Main Dish
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Fat
Keyword: baked catfish, baked fish, fish
Servings: 1 serving
Author: Joanie Zisk

Equipment

Ingredients

  • 1 fennel bulb
  • 2 tablespoons olive oil
  • ½ small red bell 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 -divided
  • ⅛ teaspoon coarsely ground black pepper -divided
  • 3 tablespoons white wine
  • 1 (6-ounce) catfish fillet
US - Metric

Instructions

  • Heat the oven to 400°F (200°C).
  • Rinse and dry the fennel. Cut it in half lengthwise, remove the core, and thinly slice the bulb.
  • Add the fennel, bell pepper, onion, tomatoes, garlic, thyme, half of the salt, and half of the pepper to a baking dish. Drizzle with 1 tablespoon of olive oil and toss to coat.
  • Roast the vegetables for 20 minutes.
  • Remove the dish from the oven and carefully stir in the wine. Place the catfish fillet on top, season with the remaining salt and pepper, and drizzle with the remaining olive oil.
  • Return the dish to the oven and bake for 20 minutes, or until the catfish is opaque and flakes easily with a fork.

Notes

  • Pat the fish dry before baking. Removing excess moisture helps the catfish bake evenly and prevents it from becoming watery.
  • Do not overcook the catfish. Catfish cooks quickly and can dry out if left in the oven too long. Remove it as soon as it turns opaque and flakes easily with a fork.
  • Use a snug baking dish. A smaller dish helps the vegetables and fish cook evenly and keeps the juices from spreading too thin.
  • Let the vegetables roast first. Roasting the vegetables before adding the fish allows them to soften and develop flavor, creating a light sauce for the catfish as it bakes.

Nutrition

Serving: 1serving | Calories: 524kcal | Carbohydrates: 29g | Protein: 16g | Fat: 36g | Saturated Fat: 3g | Cholesterol: 35mg | Sodium: 611mg | Potassium: 1174mg | Fiber: 9g | Sugar: 5g | Vitamin A: 2175IU | Vitamin C: 110mg | Calcium: 138mg | Iron: 2.3mg

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