Baked Catfish for One
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A catfish fillet baked over roasted fennel, tomatoes, bell pepper, and onion with a splash of white wine.
Ingredients
- 1 fennel bulb
- 2 tablespoons olive oil divided
- ½ small red bell pepper sliced thinly
- ½ small onion thin slices
- 2 plum tomatoes halved lengthwise
- 2 garlic cloves minced
- ¼ teaspoon dried thyme
- ¼ teaspoon kosher salt divided
- ⅛ teaspoon coarsely ground black pepper divided
- 3 tablespoons white wine
- 1 (6-ounce) catfish fillet
Equipment
- cutting board
- chef’s knife
Directions
- Heat the oven to 400°F. Core the fennel and slice it thin.
- In a 9½-inch oval baking dish or similar snug pan, toss the fennel, bell pepper, onion, tomatoes, garlic, and thyme with half the salt, half the pepper, and 1 tablespoon of the oil.
- Roast the vegetables for 20 minutes.
- Stir the wine into the hot vegetables. Lay the catfish on top and drizzle it with the rest of the oil, salt, and pepper.
- Roast 20 minutes more, until the fish is opaque, flakes easily, and reaches 145°F.
Nutrition
Serving: 681g | Calories: 608kcal | Carbohydrates: 32g | Protein: 31g | Fat: 38g | Saturated Fat: 6.3g | Trans Fat: 0.1g | Cholesterol: 94mg | Sodium: 889mg | Potassium: 1930mg | Fiber: 10g | Sugar: 16g | Vitamin A: 4083IU | Vitamin C: 83mg | Calcium: 171mg | Iron: 3.2mg
Nutrition is an estimate per serving from USDA FoodData Central, for the whole recipe (1 serving); fillet counted as raw farmed catfish. Brands and portions vary, so use it only as an approximation.