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Easy Recipe for Curry Catfish: A Healthful Seafood Dinner

Janis loves to occasionally post original recipes, influenced by the creative cooking skills inherited from her mother and aunts.

Curry catfish with white rice, fried plantain, fresh spring mix salad and plum tomato slices.

Curry catfish with white rice, fried plantain, fresh spring mix salad and plum tomato slices.

Baking Is a Healthier Cooking Option

Catfish is one of the most popular fish choices in the United States, especially in the Southern states.

Usually prepared by coating with cornmeal followed by deep-frying or pan-frying, catfish is best known as a "soul food" item served with cornbread, collard greens and potato salad. The tenderness of catfish surrounded by the crispy crust provides the unmistakable mark of this traditional dish. Many Americans look forward to the fried catfish at home or made to order at carry-out or dine-in restaurants.

Baked curry catfish offers a healthier method of preparation for those who love the distinct taste of this flakey white fish but are in search of an alternative to frying. The baking method used in this recipe still offers the crispy taste on the edges while avoiding the excess oil of deep-frying.

Benefits of Eating Catfish

There are several benefits of eating catfish, whether baked or fried. It is a nutritious and healthy fish for health-conscious seafood lovers because it is:

  • A lean, inexpensive fish
  • Low in calories and fat
  • Low in mercury and PCBs (listed as one of the safest fish to eat; NOT listed as a fish that is overfished, farmed, or caught using methods that are harmful to marine life of the environment)
  • A good source of omega-3 (low) and omega-6 (high) fatty acids
  • High in Vitamin B-12 (more than 100% of daily needs are met in an 8-ounce adult serving)
  • High in protein, phosphorus, selenium, monounsaturated fats, niacin, thiamin and potassium
  • A good way to promote increased cardiovascular health
Crispy on the outside and tender on the inside, curry catfish is tasty and full of flavor.

Crispy on the outside and tender on the inside, curry catfish is tasty and full of flavor.

Ingredients

  • 3 (6-8 ounce) catfish fillets
  • 3 heaping teaspoon Lalah's curry powder
  • 1/2 teaspoon garlic powder, (or 2 garlic cloves, chopped)
  • under 1/4 teaspoon cumin
  • under 1/4 teaspoon black pepper
  • under 1/4 teaspoon Jamaica allspice
  • 1 teaspoon thyme leaves
  • 1 teaspoon McCormick's Salt-Free All-Purpose Seasoning
  • 1/2 teaspoon sea salt
  • Pam cooking spray

Cook Time and Servings

Prep timeCook timeReady inYields

10 min

25 min

35 min

3 servings (6-8 ounce each)

Instructions

  1. Preheat the oven to 450 degrees.
  2. Rinse the fillets with water and ReaLemon brand lemon juice. Cover the fillets with all seasonings, ensuring thorough coverage by rubbing herbs and spices into the top and bottom of the fillets.
  3. Lay the fillets in a shallow glass baking dish coated with Pam cooking spray. Coat tops of fillets with generous spurts of "I Can't Believe It's Not Butter" spray.
  4. Place the baking dish in the oven for 20 to 25 minutes or until edges of fillets begin to crisp. Serve with choice of white or brown rice, lettuce and tomato salad or vegetable and fried plantain.

Would You Try Curry Catfish?

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© 2012 Janis Leslie Evans

Comments

Janis Leslie Evans (author) from Washington, DC on July 15, 2013:

Very tasty and different. You can make it as spicy (hot?) as you want. To me, spicy means flavor; hot means heat. It varies depending on the region you're from in the US.

Devika Primić from Dubrovnik, Croatia on July 15, 2013:

I enjoy spicy fish this recipe looks a treat such ingredients added must make it a great tasty meal.

Janis Leslie Evans (author) from Washington, DC on December 05, 2012:

Photography? Never thought about it but it's a good idea. Will consider.

sweetypie1968 on December 05, 2012:

You deserve it! Have you ever considered a hub on this topic? I would really be interested in some pointers.

Janis Leslie Evans (author) from Washington, DC on December 05, 2012:

Thank you so much, sweetypie1968 for those generous comments! I hope it turns out well, let me know. As for the pics, photography is also a love of mine, studied in highschool and college. Thanks for stopping by :-)

sweetypie1968 on December 05, 2012:

Really excellent recipe! I'm going to try it this weekend. I love the presentation of your photos. They look so professional!

Janis Leslie Evans (author) from Washington, DC on November 18, 2012:

Hahaha, funny, same to you, have a blessed one, my friend.

Shining Irish Eyes from Upstate, New York on November 18, 2012:

I will be sure to let you know, more than likely talking with my mouth full! ooops.

Wishing you and yours a wonderful Holiday my new friend.

Janis Leslie Evans (author) from Washington, DC on November 18, 2012:

Hello there shiningirisheyes! Thank you so much for your kind, comment, fanmail, and follow. I appreciate your stopping by and taking the time to read and enjoy. I hope your curry catfish turns out well.

Shining Irish Eyes from Upstate, New York on November 18, 2012:

We are HUGE catfish, tilapia and haddock lovers ad this delicious looking recipe is swiftly going to be added to my cooking repertoire!

Thank you for the wonderful addition.