Healthy Baked Catfish Recipe

This Healthy Baked Catfish recipe offers a nutritious twist on a classic dish, providing all the flavor of traditional catfish without the added oil from frying. Follow this easy guide to create a delicious and wholesome meal that’s perfect for any occasion.

This Healthy Baked Catfish recipe typically makes 4 servings, with each serving consisting of one catfish filet. Adjust the quantities based on your needs or the number of people you’re serving. Enjoy your nutritious and flavorful meal!

Healthy Baked Catfish Recipe Infographic


For the Catfish

  • 4 catfish filets
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste

For Serving

  • Lemon wedges
  • Fresh parsley or cilantro (optional)


1. Preheat the Oven

Preheat the Oven

  • Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.

2. Prepare the Catfish

Prepare the Catfish

  • In a small bowl, whisk together the olive oil, lemon juice, paprika, garlic powder, onion powder, salt, and pepper to create a marinade.
  • Place the catfish filets in a shallow dish or resealable plastic bag, and pour the marinade over them. Ensure that each filet is coated evenly.
  • Let the catfish marinate in the refrigerator for at least 20-30 minutes to allow the flavors to meld.

For a delicious twist, try using this same marinade for Catfish Tacos With Slaw, adding a zesty flavor to your taco filling.

3. Bake the Catfish

Bake the Catfish

  • Remove the marinated catfish filets from the refrigerator and place them on the prepared baking sheet.
  • Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork. The filets should be opaque and slightly golden on the edges.

4. Serve

Serve the Baked Catfish

  • Transfer the baked catfish filets to a serving platter.
  • Garnish with lemon wedges and fresh parsley or cilantro for a pop of color and freshness, if desired.
  • Serve the Healthy Baked Catfish hot with your favorite sides, such as steamed vegetables, quinoa, or a green salad.

Pro Chef Tips

  • For added flavor, you can sprinkle additional herbs or spices over the catfish before baking, such as thyme, rosemary, or cayenne pepper.
  • For added variety, try seasoning the catfish with a Cajun spice blend before baking, adding a touch of heat and depth to the dish.
  • Make sure to not over-marinate the catfish, as the acidity from the lemon juice can start to break down the fish if left for too long.
  • To prevent the catfish from sticking to the baking sheet, lightly grease the parchment paper or aluminum foil with cooking spray before placing the filets on it.
  • Serve the Healthy Baked Catfish with a squeeze of fresh lemon juice just before serving to brighten up the flavors. Enjoy a wholesome and nutritious meal with this easy baked catfish recipe!