Catfish Provencale
A flavorful baked catfish dish with fresh tomatoes, onions, and herbs, perfect for seafood lovers seeking a savory, aromatic meal with Mediterranean influences.
Ingredients
Instructions
- Slice the onion and cut the tomatoes into narrow wedges. Saute lightly in one tablespoon of butter.
- Place the catfish fillets in a baking dish so they do not overlap.
- Sprinkle the fish with oregano, salt, and pepper to taste.
- Dot the fish with butter.
- Spoon the sautéed onions and tomatoes over the fish.
Tips & Substitutions
For a richer flavor, consider adding garlic to the sautéed onions and tomatoes. You can substitute catfish with tilapia or another firm white fish if needed. If you prefer a bit of heat, add more Tabasco sauce or even a sprinkle of crushed red pepper flakes. Fresh herbs like basil or thyme can also elevate the dish, particularly in Mediterranean recipes.
Serving Suggestions
Serve Catfish Provencale with a side of rice or crusty bread to soak up the flavorful juices. A light green salad or steamed vegetables pairs nicely, balancing the richness of the fish. For a complete meal, consider serving it alongside Hearts Of Palm With Capers Vinaigrete for a refreshing contrast.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the catfish in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until heated through. Avoid microwaving as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Catfish Provencale contains roughly 181 calories, with 6g protein, 43g carbohydrates, and 4g fat. It is an excellent source of iron (124% of the Daily Value), dietary fiber (92% of the Daily Value), and calcium (74% of the Daily Value), and a good source of potassium and protein. Note that it is relatively high in sodium, at 552mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen catfish fillets for this recipe?
Yes, you can use frozen catfish fillets. Just ensure to thaw them completely in the refrigerator before cooking. This will help them cook evenly and retain their texture. You may also need to adjust cooking time slightly if the fillets are still a bit icy.
What can I substitute for Worcestershire sauce?
If you don't have Worcestershire sauce, you can use soy sauce mixed with a bit of vinegar as a substitute. Alternatively, a mixture of balsamic vinegar and a touch of honey can mimic the sweet and tangy flavor profile. Adjust the amount according to taste.
How do I know when the catfish is cooked through?
The catfish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). The flesh should be opaque and no longer translucent. Be careful not to overcook, as this can make the fish dry.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).