This Citrus & Herb Oven-Baked Catfish recipe offers a lighter, flavor-packed take on a Southern classic. Rather than frying, the catfish is baked to preserve its flaky texture and natural taste. Infused with a blend of parsley, thyme, oregano, and basil, then brightened with fresh lemon juice and garlic butter, this dish is ideal for quick weeknight meals or healthy meal prep. It’s a satisfying seafood dish that’s both nutritious and comforting.

Full Recipe:

Ingredients

• 2 tbsp fresh parsley, minced

• 1 tsp salt

• ¾ tsp paprika

• ½ tsp dried thyme

• ½ tsp dried oregano

• ½ tsp dried basil

• ½ tsp ground black pepper

• 24 oz catfish fillets (about 4 fillets)

• Juice of 1 lemon

• 2 tbsp melted butter

• ¼ tsp garlic powder

• Non-stick cooking spray (as needed)

Directions

1. Preheat Oven:
   Set your oven to 350°F (175°C) and coat a baking pan with non-stick spray.

2. Prepare Herb Seasoning:
   In a small bowl, combine parsley, salt, paprika, thyme, oregano, basil, and black pepper.

3. Season the Fillets:
   Lay catfish fillets on the prepared baking pan. Sprinkle both sides with the herb mix.

4. Make Citrus-Garlic Butter:
   Mix melted butter, lemon juice, and garlic powder in a small bowl. Drizzle over the fillets.

5. Bake:
   Bake uncovered for 15–20 minutes, or until the fish flakes easily with a fork and is opaque throughout.

6. Serve:
   Serve hot with classic sides like collard greens or quinoa, and optionally garnish with more fresh herbs.

Nutrients (Per Serving)

• Calories: 220 kcal

• Protein: ~22g

• Carbohydrates: ~2g

• Fat: ~14g

• Fiber: <1g

The Benefits of Oven-Baking Catfish

Oven-baking the catfish instead of frying it offers several benefits, especially for those looking to maintain a lighter diet without sacrificing flavor. Baking helps the fish retain its natural moisture and flaky texture, while the absence of frying oil makes this dish much lower in fat and calories compared to traditional fried catfish. Additionally, this method makes the dish easier to prepare, reducing the mess and cleanup typically associated with frying. The result is a perfectly cooked piece of fish that’s both tender and juicy on the inside, with a lightly crisp exterior that’s packed with flavor from the herbs and garlic butter.

Herb Seasoning: The Flavor Foundation

The key to this dish’s delicious flavor lies in the blend of herbs used to season the catfish. Fresh parsley, thyme, oregano, and basil combine to create a well-rounded seasoning mix that adds depth and complexity to the fish. Parsley provides a fresh, slightly peppery flavor, while thyme and oregano bring earthy, aromatic notes that complement the richness of the catfish. Basil adds a touch of sweetness, balancing out the other flavors and brightening the dish. Together, these herbs create a savory seasoning that enhances the fish without overpowering its delicate taste.

The addition of paprika gives the fillets a subtle smokiness and mild heat, enhancing the overall seasoning mix. Salt and black pepper complete the blend, ensuring the fish is seasoned to perfection and balanced in flavor.

Citrus-Garlic Butter: A Zesty, Savory Finish

The citrus-garlic butter is the finishing touch that elevates this dish to a whole new level. Made with melted butter, fresh lemon juice, and garlic powder, the sauce is drizzled over the seasoned fillets before baking, infusing the fish with a rich, savory, and tangy flavor. The lemon juice not only brightens up the dish but also complements the herbal seasoning, creating a refreshing contrast to the savory elements. The garlic powder adds a mild, aromatic punch that pairs perfectly with the buttery richness.

This combination of citrus and garlic is a classic in seafood dishes, helping to bring out the natural sweetness of the fish while balancing the richness of the butter. As the catfish bakes, the garlic butter seeps into the fillets, creating a moist, flavorful interior with a slightly crisped exterior.

Baking the Catfish: Perfectly Cooked Every Time

Baking the catfish is quick and easy. With the oven preheated to 350°F (175°C), the seasoned fillets are placed on a prepared baking pan and baked uncovered for 15 to 20 minutes. The catfish should flake easily with a fork and appear opaque throughout when it’s done. The short baking time makes this recipe ideal for busy weeknights, providing a nutritious meal that requires minimal hands-on effort.

Because the fillets are baked without being submerged in oil, they retain their natural texture, and the herbs and garlic butter form a light, flavorful crust that enhances the fish without masking its natural flavors. This cooking method allows the fish to cook evenly, ensuring that each bite is tender and juicy.

Serving Suggestions

Citrus & Herb Oven-Baked Catfish pairs wonderfully with a variety of side dishes, making it a versatile meal for any occasion. For a classic Southern pairing, serve the catfish with collard greens, which provide a hearty, slightly bitter contrast to the lightness of the fish. If you’re looking for a lighter option, quinoa is an excellent choice, offering a nutty flavor and added protein to complement the dish.

For a more refreshing contrast, you could also serve the catfish with a simple side salad, perhaps featuring mixed greens, cucumbers, and a light vinaigrette dressing. The bright flavors of the lemon and herbs in the catfish will pair beautifully with the crispness of the salad.

To make the dish even more visually appealing, garnish the catfish with additional fresh parsley or thyme before serving. This adds a burst of color and enhances the fresh herb flavors, making it not only delicious but also visually inviting.

Why This Dish is Perfect for Healthy Meal Prep

Citrus & Herb Oven-Baked Catfish is an ideal choice for meal prepping, as it’s quick to make, stores well, and can be enjoyed throughout the week. The dish is low in calories, with approximately 220 calories per serving, making it a great option for those watching their caloric intake while still enjoying a flavorful, satisfying meal. The high protein content—around 22 grams per serving—also makes it a filling option, ideal for those looking to maintain or build muscle.

The catfish fillets can be easily refrigerated or frozen for later use. When stored properly in an airtight container, the baked catfish can last up to three days in the fridge, making it perfect for a few days of healthy, ready-to-eat meals. Simply reheat in the oven or microwave, and you’ll have a delicious, nutritious meal ready to go in minutes.

Nutritional Benefits

This dish provides a healthy balance of protein, healthy fats, and minimal carbohydrates, making it an excellent choice for a balanced meal. The catfish itself is a lean source of protein, which is essential for muscle growth and repair, while the butter provides a source of healthy fats. The herbs and lemon juice add flavor without contributing unnecessary calories, and the entire dish is low in carbohydrates, making it suitable for low-carb or keto diets.

In addition to being low in calories, the dish also provides a good amount of vitamins and minerals. Parsley and thyme are both rich in antioxidants, which help support overall health, and the lemon juice adds a healthy dose of vitamin C, which is essential for immune function and skin health. This makes the Citrus & Herb Oven-Baked Catfish not only a flavorful choice but also a nutritious one.

Conclusion

Citrus & Herb Oven-Baked Catfish is a light, flavorful, and easy-to-make dish that brings out the best in this versatile fish. Infused with a blend of aromatic herbs, tangy lemon juice, and savory garlic butter, this catfish recipe offers a delicious, healthy alternative to traditional fried fish. It’s perfect for quick weeknight dinners or meal prepping, and pairs beautifully with a variety of sides to create a well-rounded, satisfying meal. With its flaky texture, vibrant flavors, and low calorie count, this dish is sure to become a favorite in your culinary repertoire. Whether you’re serving it to your family or preparing it for a week’s worth of healthy meals, Citrus & Herb Oven-Baked Catfish delivers on taste and nutrition every time.