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Easy Recipe for Curry Catfish, a Healthy Seafood Dinner

Updated on June 8, 2017
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Janis loves to post original recipes on occasion, influenced by the creative cooking skills inherited from her mother and aunts.

Curry Catfish for a Healthy Seafood Dinner

Suggested serving includes white rice, plantain, spring mix salad and plum tomato slices.
Suggested serving includes white rice, plantain, spring mix salad and plum tomato slices. | Source

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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 and 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 taste of traditional catfish. 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. This 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 for the following reasons:

  • 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)
  • Contains 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
  • Promotes increased cardiovascular health

Raw Catfish Fillets

Raw catfish is cleaned and ready for savory seasonings.
Raw catfish is cleaned and ready for savory seasonings. | Source

Seasoned and Ready to Bake

Seasoned catfish is laid in baking dish and ready for the oven.
Seasoned catfish is laid in baking dish and ready for the oven. | Source

Cook Time and Servings

Prep time: 10 min
Cook time: 25 min
Ready in: 35 min
Yields: Serves 3 people each 6-8 ounce fillets

Savory Ingredients for a Tasty Baked Curry Catfish Dinner

Curry catfish is made with the right combination of seasonings.
Curry catfish is made with the right combination of seasonings. | Source

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
  • "ReaLemon" Juice
  • Pam Cooking Spray

Preparation and Baking Directions

  1. Preheat oven to 450 degrees. Rinse catfish fillets with water and ReaLemon brand lemon juice. Cover fillets with all seasonings ensuring thorough coverage by rubbing herbs and spices onto the top and bottom of fillets.
  2. Lay catfish 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. Place in oven for 20 to 25 minutes or until edges of fillets begin to crisp. Serve with choice of white or brown rice, salad or vegetable, and fried plantain.

Baked Curry Catfish is Tasty and Full of Flavor

Curry catfish is crispy on the edges and tender with each bite.
Curry catfish is crispy on the edges and tender with each bite. | Source

Would You Try Curry Catfish?

4.2 stars from 6 ratings of Baked Curry Catfish

© 2012 Janis Leslie Evans

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    • shiningirisheyes profile image

      Shining Irish Eyes 4 years ago from Upstate, New York

      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.

    • janshares profile image
      Author

      Janis Leslie Evans 4 years ago from Washington, DC

      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.

    • shiningirisheyes profile image

      Shining Irish Eyes 4 years ago from Upstate, New York

      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.

    • janshares profile image
      Author

      Janis Leslie Evans 4 years ago from Washington, DC

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

    • sweetypie1968 profile image

      sweetypie1968 4 years ago

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

    • janshares profile image
      Author

      Janis Leslie Evans 4 years ago from Washington, DC

      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 profile image

      sweetypie1968 4 years ago

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

    • janshares profile image
      Author

      Janis Leslie Evans 4 years ago from Washington, DC

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

    • DDE profile image

      Devika Primić 3 years ago from Dubrovnik, Croatia

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

    • janshares profile image
      Author

      Janis Leslie Evans 3 years ago from Washington, DC

      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.

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