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.
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)
- 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
- Heat oven to 425 F.
- In a shallow bowl, combine 2 teaspoons of olive oil, garlic powder, onion powder, pepper, cayenne, paprika, and thyme.
- Prepare a 9-inch by 13-inch baking dish with nonstick spray.
- Coat fish fillets in seasoning mixture and place in baking dish. Pour any remaining seasoning mixture over fish.
- Bake at 425 F for 15 minutes, until fish flakes with a fork.
- Prepare the greens: Wash the greens and blot lightly with paper towel.
- 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.
- Stack 8 leaves together, roll up, and slice into 1-inch sections.
- 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.
- Add garlic and cook 30 seconds more.
- Add greens, vinegar, water, and Canadian bacon.
- Cover and cook on low to medium heat until tender, about 20 minutes.
- 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