Catfish Unfried!

(From the archives: originally published on WNP's previous website August 19, 2015)

When you think of eating catfish, do you imagine a deep-fried, crispy fish served with a side of chips and tartar sauce? Most of us do!  While this may be a southern staple (and yum!), there are many lighter way to enjoy this delicious fish, too.

Eating catfish boasts numerous nutritional benefits (salmon is not the only heart-healthy fish option!).  According to, in just one three-ounce serving, you get 220 mg of omega-3 fatty acids and 875 mg of omega-6 fatty acids, both of which are essential components of a healthy diet.  That same serving of catfish will also provide you with 15.6 grams of protein and all the amino acids your body needs!   To add to this list of nutritional benefits, Catfish has one of the lowest mercury contents of all fish and contains vitamin B-12, which helps your body break food down into energy.

Here are a few of our favorite recipes that are packed with flavor AND nutrition!  Plus, cooking catfish is quick and easy, taking only 15 minutes or so.

  1. Baked Herb Catfish by Taste of Home

  2. Louisiana Catfish with Okra & Corn by Eating Well

  3. Baked Catfish by Never Enough Thyme

  4. Pistachio-Crusted Cod Fillets by Fine Cooking: As with many cod and tilapia recipes, you can substitute catfish in this delicious recipe!  They are all flaky, white fish that hold up well in cooking.