Oven-Baked Catfish in Lemon, Butter, and Wine Sauce
Why Choose Catfish?
Catfish is one of the most popular freshwater fish to end up on the dinner table. When we think of catfish, normally we picture them battered and deep fried as nuggets or on a sandwich. This recipe is a lighter version that is normally reserved for other types of fish, such as tilapia or cod, but the catfish does very well baked in addition to when it's battered and fried.
This fish is highly nutritious. A 3-ounce serving of catfish is only 81 calories. It contains 14 grams of protein, 32% of the RDA of vitamin B12 and 106% of the RDA for vitamin D. Compared to other foods, catfish is low in fat, only packing in 4% of the recommended daily amount. You can't go wrong with choosing catfish.
One thing that you will want to consider is the source of the fish that you are putting on your dinner table. Farmed fish have been taught to eat a diet that doesn't necessarily exist within their natural habitat and that diet could include corn, specifically genetically modified corn. If that is something that you are concerned with, you may want to stick to catfish that are wild-caught or that you have caught out of a local waterway.
This recipe can also be used on multiple types of fish, so if you aren't a member of the catfish fan club but are crazy about another type of fish, give it a try. Something different on the dinner table is always a welcomed sight.
Baked Catfish Recipe
- 1 pound catfish, whole or fillets
- 2 tablespoons butter
- 2 tablespoons white wine
- 1 clove garlic, finely chopped
- 1 tablespoon cilantro
- Sea salt and pepper, to taste
- 1 lemon
How to Fillet a Catfish
- Preheat your oven to 375 degrees.
- Arrange your catfish in a baking dish that is large enough that the fillets won't be touching each other. If you are using a whole fish, make sure there is plenty of room for them to lie flat. Season with salt and pepper to your liking.
- Put a saucepan on a burner on your stove and add the butter, wine, garlic, lemon juice, and cilantro. Turn the heat on medium and simmer the sauce for a few minutes until it has reduced and thickened.
- Pour the sauce over the fish.
- Add a garnish of sliced lemons if you want. I do it for a couple of reasons: because I think it looks pretty, and because I like the way the lemon cooks in the oven with the fish—it actually tastes pretty good.
- Put the fish in the oven. If you are cooking fillets, you will want to set your timer for 20 minutes. If you are cooking a whole fish, set your timer for 30 minutes. The fish that I used for the photos in this recipe actually took 40 minutes. It was a one-pound whole catfish. You'll know for sure that your fish is done when it pulls away from the bone, or flakes, when you stick a fork in it.
How to Make Baked Catfish: Photo GuideClick thumbnail to view full-size
Side Dish Ideas
Here are some of the side dishes that I have served with this fish recipe.
- Make a kale salad that contains all of your favorites. Some of the things that I always add to our salads are tomatoes, carrots, onions, pine nuts, and dried cranberries.
- Green beans are always a good choice to pair with baked fish.
- Asparagus would be extremely lovely with this!
- Bread-wise, you could make my easy Parmesan cheese and pine nut muffins or my homemade cornbread. They are a nice change from the regular, everyday yeast roll.
Almost anything will pair very well with this fish recipe as long as you think light. The lemon juice and wine are more powerful flavor-wise in the sauce than the butter, so it's a good idea to steer away from heavier, comfort food side dishes.
I sometimes serve this alone with just a green salad and a glass of wine. It's a fantastic summer evening meal for a candlelit outdoor dinner.
Nutritional Value of Cooked Catfish
|Serving size: 3 oz.|
|Calories from Fat||18|
|% Daily Value *|
|Fat 2 g||3%|
|Saturated fat 1 g||5%|
|Unsaturated fat 1 g|
|Carbohydrates 0 g|
|Sugar 0 g|
|Fiber 0 g|
|Protein 16 g||32%|
|Cholesterol 61 mg||20%|
|Sodium 43 mg||2%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
© 2015 Helena Ricketts