This version of a Southern staple features less saturated fat and sodium while highlighting the health benefits of 2 key ingredients: fish and collard greens. The American Heart Association recommends eating 2 servings of fish per week. For added benefit, try substituting a fatty fish such as trout. Fattier fish have higher levels of omega-3 fatty acids, which can boost your mood.

This recipe first appeared on the Kaiser Permanente Washington food and fitness blog — visit for more healthy and delicious recipes.

Servings: 4

Ingredients for Baked Catfish

  • 2 teaspoons olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper (more or less, depending on desired spiciness)
  • 1 1/2 teaspoons paprika
  • 1 teaspoon dried thyme
  • Nonstick cooking spray
  • 4 catfish fillets (you can substitute any white fish, such as tilapia or trout)

Collard Greens

  • 2 teaspoons olive oil
  • 1 bunch collard greens
  • 1/2 small onion, thinly sliced
  • 1 teaspoon minced garlic
  • 1 tablespoon cider vinegar
  • 2 tablespoon water
  • 1 slice Canadian bacon, cooked and diced

Directions for Baked Catfish

  1. Heat oven to 425 F.
  2. In a shallow bowl, combine 2 teaspoons of olive oil, garlic powder, onion powder, pepper, cayenne, paprika, and thyme.
  3. Prepare a 9-inch by 13-inch baking dish with nonstick spray.
  4. Coat fish fillets in seasoning mixture and place in baking dish. Pour any remaining seasoning mixture over fish.
  5. Bake at 425 F for 15 minutes, until fish flakes with a fork.

Collard Greens

  1. Prepare the greens: Wash the greens and blot lightly with paper towel.
  2. Remove stems from larger leaves by stripping the leaf off from either side of the stem; it is OK to leave the stems on the tender inner leaves.
  3. Stack 8 leaves together, roll up, and slice into 1-inch sections.
  4. In a large skillet, heat the remaining 2 teaspoons of olive oil on medium heat. Add onion and cook until translucent — about 3 minutes — stirring occasionally.
  5. Add garlic and cook 30 seconds more.
  6. Add greens, vinegar, water, and Canadian bacon.
  7. Cover and cook on low to medium heat until tender, about 20 minutes.
  8. Serve each fish fillet with 1/4 of the collard greens.

Nutrition Information (per serving)

  • Calories: 299
  • Total fat: 11 g
  • Saturated fat: 2 g
  • Cholesterol: 96 mg
  • Sodium: 219 mg
  • Total carbohydrate: 17 g
  • Dietary fiber: 9 g
  • Sugars: 2 g
  • Protein: 34 g


Executive Chef

© 2015 Colorado Black Health Collaborative
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