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Catfish with Fennel and Tomatoes For One | odk2021.wpengine.com
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4.75 from 4 votes

Baked Catfish

This baked catfish recipe is definitely a winner! The fish cooks along with vegetables all in the same pan. An easy recipe that's filled with flavor and ready in minutes!
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Main Dish
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Fat
Keyword: 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
  • teaspoon coarsely ground black pepper , divided
  • 3 tablespoons white wine
  • 1 (6-ounce) catfish fillet

Rice: Optional For Serving

  • ½ cup rice
  • 1 cup hot water
  • 1 tablespoon butter
  • ¼ teaspoon salt

Instructions

  • Preheat the oven to 400 degrees F (200 degrees C).
  • Rinse the fennel bulb and pat it dry. Slice the bulb in half lengthwise, remove and discard the core, and then thinly slice the fennel.
  • In a baking dish, combine the fennel slices, red bell pepper slices, onion slices, tomatoes, garlic, thyme, half of the salt, and half of the pepper with 1 tablespoon of olive oil, ensuring the vegetables are evenly coated.
  • Roast the vegetables in the preheated oven for 20 minutes.
  • After 20 minutes, remove the baking dish, and carefully stir in the wine. Place the catfish fillet on top of the vegetables, season it with the remaining salt and pepper, and drizzle with the remaining 1 tablespoon of olive oil.
  • Return the dish to the oven and bake for an additional 20 minutes, or until the catfish is cooked through.

For the Optional Serving Of Rice

  • Adjust the oven temperature to 375 degrees F (190 degrees C).
  • Combine the rice ingredients in a separate 5x5 inch baking dish. Cover the dish tightly with aluminum foil.
  • Bake for 30-35 minutes, or until the rice is fluffy and all the liquid is absorbed.

Notes

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.

Nutrition

Serving: 1serving | 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

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