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Catfish with Fennel and Tomatoes For One | onedishkitchen.com
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5 from 3 votes

Healthy Baked Catfish Recipe

This healthy baked catfish recipe is definitely a winner! The fish cooks along with vegetables all in the same pan. An easy recipe that's healthy, full of flavor, and ready in minutes!
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
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 salted 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