Roasted Catfish with Bean Sprout Medley
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This is one of my favorite weeknight dinners because it comes together in under an hour and tastes like you've spent all day cooking. Roasted catfish is such an underrated fish, and when you pair it with a fresh bean sprout medley, you get this wonderful contrast of tender fish and crispy vegetables. Bean sprouts are packed with vitamins and enzymes that support digestion, plus they're incredibly affordable. The whole dish gets a boost from ginger and garlic, creating an aromatic Asian inspired flavor that feels restaurant quality but requires minimal effort. You'll have a healthy, delicious meal on the table faster than you'd think.
Ella x
Ingredients
- 4catfish fillets(about 6 oz each, patted dry)
- 710 mlfresh bean sprouts(loosely packed)
- 2 tablespoonsfresh ginger(minced)
- 4garlic cloves(minced)
- 3 tablespoonssoy sauce
- 2 tablespoonssesame oil
- 1 tablespoonrice vinegar
- 2 tablespoonsolive oil(for roasting)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- 2green onions(thinly sliced)
- 1 tablespoonsesame seeds(white or black)
Detail level
Instructions
- 1
Preheat oven to 425°F. Season both sides of catfish fillets generously with salt and pepper, allowing them to rest for 5 minutes.
Tip: Patting the fish dry helps achieve a crispy exterior when roasted.
- 2
Place catfish skin-side up on a parchment-lined baking sheet, drizzle with olive oil, and roast for 18-20 minutes until the flesh is opaque and flakes easily with a fork.
Tip: Don't flip the fillets; roasting skin-side up keeps them moist inside while crisping the skin.
- 3
While the fish roasts, heat sesame oil in a large wok or skillet over medium-high heat. Add minced ginger and garlic, stirring constantly for 30 seconds until fragrant.
Tip: Watch carefully so the garlic doesn't burn; it should be golden, not brown.
- 4
Add fresh bean sprouts to the pan and stir-fry for 3-4 minutes, tossing frequently to ensure even cooking while maintaining their crunch.
Tip: Bean sprouts cook quickly, so don't leave them unattended or they'll become mushy.
- 5
Pour in soy sauce and rice vinegar, tossing to coat all the sprouts evenly. Cook for another 1-2 minutes until heated through.
Tip: Taste and adjust seasonings to your preference; add more soy sauce if you prefer a saltier dish.
- 6
Remove the roasted catfish from the oven and transfer to serving plates. Top each fillet with a portion of the bean sprout mixture.
Tip: Keep the crispy skin facing up for visual appeal and texture contrast.
- 7
Garnish with sliced green onions and sesame seeds. Drizzle any pan juices from the bean sprouts over the top and serve immediately.
Tip: Serve with jasmine rice or steamed bok choy for a complete meal.
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