Healthy Catfish Recipes

Find healthy, delicious catfish recipes including baked, broiled and fried catfish, and Cajun catfish. Healthier recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Easy Sauteed Fish Fillets

Rating: Unrated
10
Here's an easy method for quickly cooking fish fillets. We love the simplicity of just using salt and pepper to season the flour for dredging, but feel free to get creative and experiment with other seasonings. If you like a little heat, add a pinch of cayenne; for a smoky flavor, add a touch of smoked paprika; try white pepper, a common ingredient in Chinese cooking, instead of black pepper if you're pairing the fish with the Black Bean-Scallion Sauce.

Fish Fillets with Tartar Sauce

This fast tartar sauce comes together in just 10 minutes and makes a great topping for simple sautéed fish fillets. Serve with toasted potato wedges and coleslaw.

Fish Fillets with Pineapple-Jalapeno Salsa

Rating: Unrated
2
Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.

Catfish & Potato Hash

Hash isn't just for corned beef. It's also great made with catfish--or other flaky white fish. Any ham adds flavor to the hash, but we think a higher-quality smoked ham will give you the biggest flavor-bang for your buck. Serve with a poached egg on top and a green salad.

Catfish Etouffee

Rating: Unrated
3
Although the classic Cajun stew, étouffée, is usually made with crayfish, it's also delicious with catfish. The cooked butter-and-flour mixture, also called a brown roux, gives the sauce a nutty flavor. We added a bit of reduced-fat sour cream and stewed tomatoes to make the sauce rich and flavorful without a lot of extra calories or fat. Serve with brown rice.

Catfish & Sausage Jambalaya

Rating: Unrated
1
This catfish and sausage jambalaya recipe is one you might find in a neighborhood eatery in Creole country. Turkey sausage links have fewer calories and less fat than traditional pork sausage, but still deliver amazing taste to this dish.

Lemon-Pepper Catfish

Rating: Unrated
1
Though catfish is tender enough to be quickly sautéed, its firm flesh also stands up well to the grill. This recipe works best with thicker fillets.

Catfish & Potato Hash for Two

Rating: Unrated
1
Hash isn't just for corned beef. It's also great made with catfish--or other flaky white fish. Any ham adds flavor to the hash, but we think a higher-quality smoked ham will give you the biggest flavor-bang for your buck. Serve with a poached egg on top and a green salad.

Quick Cajun Catfish

Rating: Unrated
2
Ready in a mere 20 minutes, these delicious cornmeal-crusted catfish fillets will soon become a family favorite. Serve with oven roasted potatoes and steamed green beans.

Sweet-and-Sour Fish (Stegte Fisk i Eddike)

Marinating “fried” white fish in a zingy vinaigrette is a terrific way to liven it up (and preserve any leftovers). The flavors get better with time; make it ahead if you can. It's traditionally made with herring in Denmark, but works nicely with any firm-fleshed, smaller white fish, such as catfish or tilapia. You can serve it warm--it's delicious on its own--but we like it best chilled and served as an ingredient on sandwiches.

Catfish Amandine

Rating: Unrated
11
Here, we use healthier extra-virgin olive oil with a bit of butter added for its flavor instead of the tablespoons of butter usually used to make classic “amandine” sauce for pan-fried catfish fillets. The results are delicately flavored and have only a third of the calories, fat and sodium of a classic version.

Crispy Baked Catfish

This baked catfish has a crispy cornmeal coating with a hint of spice from the Cajun seasoning, while the interior stays flaky and moist. Serve with tartar sauce, lemon wedges or your favorite hot sauce and with a green salad on the side.
By Ali Ramee

Inspiration and Ideas

Catfish with Sherry Vinegar Lentils

In this healthy catfish recipe, a brush of Dijon mustard and a generous sprinkle of crushed peppercorns temper the subtle earthy flavor this fish is sometimes known for. Feel free to use farmed catfish in this recipe: catfish are omnivorous, so they have a lighter environmental impact than farmed species that need to be fed pellets made from other fish.

Catfish and Sausage Jambalaya

This one-pot jambalaya recipe is ready in 45 minutes. Catfish is paired with spicy Italian turkey sausage, aromatic vegetables, spices and brown rice in this southern-inspired meal.

Catfish with Black Bean and Avocado Relish

Team this diabetic-friendly grilled main dish fish recipe with a colorful bean, avocado, and cilantro medley. The relish is also good with halibut or tuna.