Healthy Baked Catfish

Name: Healthy Baked Catfish
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: American
Ingredients: 1 fennel bulb; 2 tablespoons olive oil; ▢½ small red 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; ▢⅛ teaspoon coarsely ground black pepper; ▢3 tablespoons white wine; ▢1 (6-ounce) catfish fillet; ½ cup rice; ▢¾ cup water; ▢¼ teaspoon kosher salt; ▢½ tablespoon salted butter

11 steps

Prep:10minCook:40min

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!

Updated at: Wed, 16 Aug 2023 19:48:49 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories980.7 kcal (49%)

Total Fat41.1 g (59%)

Carbs113.5 g (44%)

Sugars14.8 g (16%)

Protein36.8 g (74%)

Sodium884.8 mg (44%)

Fiber11.1 g (40%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

1fennel bulb

2 tablespoonsolive oil

0.5red pepper

small, cut into thin strips

0.5onion

small, thinly sliced

2plum tomatoes

sliced half lengthwise

2 clovesgarlic

minced

¼ teaspoondried thyme

¼ teaspoonkosher salt

⅛ teaspooncoarsely ground black pepper

3 tablespoonswhite wine

6 ouncecatfish fillet

Rice

½ cuprice

¾ cupwater

¼ teaspoonkosher salt

½ tablespoonsalted butter

Instructions

Step 1

Heat oven to 400 degrees F (200 degrees C).

Step 2

Wash the fennel bulb under cool running water. Pat dry with paper towel.

Step 3

Cut bulb in half lengthwise. Cut away and discard center core from each half. Thinly slice remainder of fennel bulb.

Step 4

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.

Step 5

Bake 20 minutes.

Step 6

Remove pan from the oven and stir in the wine.

Step 7

Place the catfish fillet over the vegetables, sprinkle with an additional pinch of salt and pepper and 1 tablespoon olive oil.

Step 8

Bake 20 minutes more, until catfish is cooked through.

Step 9

FOR THE RICE

Step 10

Preheat oven to 375 degrees F (190 degrees C).