Add this easy and delicious catfish recipe to your weeknight dinner arsenal. Seasoned catfish fillets are sautéed in olive oil, then topped with black olives, tomatoes and artichokes.
This post was not sponsored by U.S. Farm Raised Catfish.
2022 Winner of the Catfish Culinary Contest sponsored by Viking Cooking School, Heartland Catfish and The Catfish Institute.
August is National Catfish Month. Since my home state of Mississippi is the top producer of catfish in the United States, it has become a tradition on the blog for the last couple of years to share a recipe for a catfish dish.
While fried catfish still remains my favorite way to prepare it, it’s not necessarily the healthiest option. Over the last few years, I’ve invented new ways to bake it, broil it, stuff it and sauté it. Though my cooking methods may change, one thing always stays constant: I ALWAYS choose U.S. Farm-Raised Catfish. You can read more about my decision to only purchase U.S. Farm Raised Catfish here.
The Health Benefits of Eating Catfish
We’ve all heard the benefits of adding more fish to your diet. While catfish may not be the first fish that comes to mind, it’s actually very high in lean protein and low in fat and calories. It’s also loaded with amino acids to promote a healthy heart.
One serving of catfish will provide you with 40 % of your recommended daily allowance of vitamin B-12, which is essential for red blood cell formation and metabolism. Good news for expectant mothers too – catfish is low in and perfectly safe to eat during pregnancy.
How to Prepare Mediterranean Catfish
The Mediterranean Diet has gotten a lot of buzz lately. It’s built around the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. My husband and I adore this type of cuisine. I’ve seen so many recipes for chicken prepared in a similar way. Since U.S. Farm-Raised catfish has a light, clean flavor, I knew it would adapt well to this preparation.
Start by heating two tablespoons of olive oil in a large skillet over medium heat. While the oil is heating, season 4-6 catfish fillets with salt, pepper and two teaspoons of dried oregano.
Once the oil is hot, add the catfish fillets. You may need to work in batches so the fish don’t crowd each other in the pan. Cook the fillets for two minutes, then carefully flip them and cook for an additional two minutes.
In a small mixing bowl, combine two cloves of minced garlic with one diced and seeded Roma tomato. Roma tomatoes tend to be more firm and less juicy; therefore, they keep their shape during cooking and don’t turn the dish into a watery mess. Add one four-ounce can of sliced black olives and one cup (about half of a 14-ounce can) of artichoke hearts that have been diced into smaller pieces. Season the mixture to your preference with salt and pepper.
Once the fish is cooked through, spoon the olive-artichoke topping over the top of the fish. Cover the skillet and continue to sauté for two minutes until the topping is heated through. Remove the pan from the heat. Sprinkle each fillet with crumbled feta and chopped parsley.
Storage, Reheating and Freezing
Storage: Cooked catfish fillets should be stored in an airtight container in the refrigerator within two hours. Fish should be consumed within four days.
Reheating: Mediterranean catfish can be reheated in the microwave for 1-1:30 until heated through.
Freezing: I don’t recommend freezing this dish once it has been cooked, as it could change the texture of the fish and cause it to turn mushy.
Serve Mediterranean Catfish With:
Mediterranean Catfish Fillets
- 4-6 catfish fillets patted dry
- 1-2 tablespoons olive oil
- Salt and pepper
- 2 teaspoons dried oregano
- 2 cloves minced garlic
- 1 Roma tomato diced
- 4 ounces sliced black olives
- 1 cup artichoke hearts chopped
- 4 ounces feta cheese
- 2 tablespoons chopped parsley optional
- Heat olive oil in a large skillet over medium heat.
- Season catfish with salt, pepper and oregano.
- Once the oil is hot, add the catfish fillets. Cook for two minutes, then carefully flip and cook for an additional two minutes.
- In a small mixing bowl, combine the minced garlic, diced tomatoes, black olives and artichoke hearts. Season with additional salt and pepper.
- Spoon the mixture over the top of the fish. Cover the skillet and continue to sauté for two minutes until the topping is heated through.
- Remove the pan from the heat. Sprinkle with crumbled feta and chopped parsley.