Baked Catfish
Baked Catfish is a simple, wholesome dish that delivers crispy, flavorful results without the need for deep frying. Known for its mild, slightly sweet flavor and tender texture, catfish pairs perfectly with a blend of spices and a crunchy breadcrumb or cornmeal coating. This Southern-inspired favorite is both healthy and satisfying, making it a great choice for weeknight dinners or casual get-togethers. Serve it with a side of coleslaw, roasted veggies, or a squeeze of fresh lemon for a bright, zesty finish.
Prep Time: 10-15 minutes
Cook Time: 20-25 minutes
Total Time: 30-40 minutes
Ingredients:
1 catfish fillet, cut into four equal pieces
Salt, to taste
Ground black pepper, to taste
1 cup cherry tomatoes
1 lemon, sliced
4 cloves garlic
2 sprigs thyme
4 tablespoons olive oil
2 tablespoons freshly chopped parsley
Instructions:
Preheat your oven to 375°F (190°C).
Season the catfish fillet pieces with salt and ground black pepper on both sides.
Arrange the cherry tomatoes, lemon slices, and garlic cloves around the catfish pieces in a baking dish.
Place the thyme sprigs on top of the fish and vegetables.
Drizzle olive oil evenly over the catfish, tomatoes, and garlic.
Bake in the preheated oven for 20-25 minutes, or until the catfish is cooked through and flakes easily with a fork.
Remove from the oven and garnish with freshly chopped parsley before serving.
Tips & Tricks
Pat the Fish Dry: Before seasoning or breading, pat the catfish fillets dry with paper towels. This helps the coating stick better and ensures a crispier finish.
Use a Wire Rack: Place the catfish on a wire rack set over a baking sheet to allow hot air to circulate around the fillets. This helps achieve an even, crispy texture without flipping.
Cornmeal for Crunch: Traditional Southern-style baked catfish uses cornmeal for its signature crunchy coating. Mix with breadcrumbs for added texture or seasoning for extra flavor.
Season Generously: Catfish has a mild flavor, so don’t be shy with spices. Cajun seasoning, paprika, garlic powder, and a pinch of cayenne add a nice kick.
Spray or Drizzle with Oil: Lightly spray the coated fillets with cooking spray or drizzle with a bit of olive oil before baking to help the crust crisp up beautifully.
Don’t Overbake: Catfish cooks quickly! Bake until the fish flakes easily with a fork and is opaque throughout, usually around 20 minutes. Overbaking can dry it out.
Add a Zesty Finish: A squeeze of fresh lemon or a sprinkle of fresh herbs like parsley or dill adds brightness and balances the rich flavor of the catfish.
Nutrition Facts (Per Serving – based on 4 servings)
Calories: 250-300
Protein: 25-30g
Carbohydrates: 15-20g
Fat: 10-12g
Saturated Fat: 2-3g
Cholesterol: 70-80mg
Fiber: 1-2g
Sodium: 400-600mg (can be reduced using low-sodium seasonings)
Sugar: 1-2g