Mediterranean Catfish

Elevate your dinner table with the vibrant flavors of Mediterranean Catfish, a wholesome and elegant dish that’s as easy to prepare as it is delicious. Tender catfish fillets are seasoned with a fragrant blend of cumin, paprika, and oregano, then seared to golden perfection. They’re nestled in a luscious, aromatic sauce of sautéed garlic, sweet cherry tomatoes, briny kalamata olives, and tangy capers, brought to life with a splash of lemon juice and fresh parsley. Served over a bed of wilted baby spinach, this recipe offers a burst of Mediterranean flair in every bite. Ready in just 35 minutes, this one-pan meal is perfect for weeknight dinners or impressing guests with minimal effort. Packed with vibrant vegetables and heart-healthy olive oil, it’s a light yet satisfying entrée that will transport your taste buds straight to the sunny Mediterranean coast.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces catfish fillets
• 2 tablespoons olive oil
• 3 pieces garlic cloves, minced
• 1 medium red onion, diced
• 1.5 cups cherry tomatoes, halved
• 0.5 cup kalamata olives, pitted and sliced
• 2 tablespoons capers, rinsed
• 3 tablespoons fresh parsley, chopped
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach

Directions

Step 1

Pat the catfish fillets dry with paper towels and season both sides with ground cumin, paprika, dried oregano, salt, and black pepper.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the catfish fillets and cook for 3-4 minutes per side, or until the fish is browned and cooked through. Remove the fillets from the skillet and set them aside on a plate.

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic and diced red onion for 2-3 minutes, or until fragrant and softened.

Step 4

Add the cherry tomatoes, kalamata olives, and capers to the skillet. Cook for 4-5 minutes, stirring occasionally, until the tomatoes soften and release their juices.

Step 5

Lower the heat and stir in the fresh parsley and lemon juice. Taste the sauce and adjust the seasoning if necessary.

Step 6

Return the catfish fillets to the skillet and spoon the sauce over them. Allow the fish to simmer in the sauce for 2-3 minutes to absorb the flavors.

Step 7

In a separate skillet, wilt the baby spinach over medium heat for 1-2 minutes until tender. Season lightly with salt and pepper.

Step 8

Serve the Mediterranean catfish fillets over a bed of wilted spinach, topped with the tomato-olive sauce. Garnish with additional parsley if desired.

Nutrition Facts

Serving size	1060.7 grams (1060.7g)

Amount per serving	% Daily Value*
Calories	1071

Total Fat 65.10g	83%
Saturated Fat 10.80g	54%
Polyunsaturated Fat 2.70g
Cholesterol 280mg	93%
Sodium 5060mg	220%
Total Carbohydrate 42.90g	16%
Dietary Fiber 16.00g	57%
Total Sugars 13.60g
Protein 83.10g	166%

Vitamin D 0IU	0%
Calcium 327mg	25%
Iron 10mg	58%
Potassium 2325mg	49%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.8%

Protein: 30.5%

Carbs: 15.7%