Roasted Catfish with Kale
Prep
15 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 restaurant quality. Catfish is wonderfully mild and flaky, making it perfect for roasting alongside nutritious kale, which is packed with vitamins and antioxidants that support heart health. The beauty of this dish is its simplicity: you season everything with garlic, thyme, and bright lemon, then let the oven do the work while you relax. It's budget friendly, impressive enough for company, and honestly just feels good to eat.
Ella x
Ingredients
- 4catfish fillets(6 oz each, patted dry)
- 1893 mlfresh kale(torn into bite-sized pieces, stems removed)
- 5 tablespoonsolive oil
- 5garlic cloves(minced)
- 1fresh lemon(zested and juiced)
- 3 tablespoonsunsalted butter
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ½ teaspoonpaprika
- 2 teaspoonsfresh thyme(dried or fresh, chopped)
- ¼ teaspoonred pepper flakes
- 59 mlwhite wine
Detail level
Instructions
- 1
Preheat your oven to 425°F. Arrange kale pieces on a large baking sheet, drizzle with 2 tablespoons of olive oil, sprinkle with 2 minced garlic cloves, salt, and pepper. Toss well to coat evenly.
Tip: Ensure kale is completely dry before roasting to achieve maximum crispiness.
- 2
Place the kale sheet in the preheated oven and roast for 12-15 minutes, stirring halfway through, until the edges are golden and crispy. Remove and set aside.
Tip: Watch carefully as kale can burn quickly; it should be crispy but not charred.
- 3
While kale roasts, pat the catfish fillets dry with paper towels and season both sides generously with salt, pepper, paprika, and thyme.
Tip: Drying the fish ensures a better sear and crispier exterior.
- 4
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering. Carefully place catfish fillets in the pan and sear for 3-4 minutes per side until golden brown and cooked through.
Tip: Don't move the fillets while cooking; let them develop a golden crust undisturbed.
- 5
Transfer cooked catfish to a serving plate. In the same skillet, reduce heat to medium and add butter and remaining 3 minced garlic cloves, cooking for about 1 minute until fragrant.
Tip: Keep the heat moderate to prevent the garlic from burning and turning bitter.
- 6
Deglaze the pan with white wine, scraping up any browned bits from the bottom. Add lemon juice and lemon zest, then simmer for 2 minutes until the sauce reduces slightly.
Tip: The wine adds depth; if you prefer non-alcoholic, substitute with additional lemon juice or fish stock.
- 7
Stir in the red pepper flakes and taste for seasoning. Drizzle the warm lemon-herb butter sauce over each catfish fillet.
Tip: Adjust salt and pepper to taste as some of it cooks off during the reduction.
- 8
Divide the crispy roasted kale among four plates, top each with a sauced catfish fillet, and serve immediately while everything is hot.
Tip: Serve with crusty bread or rice to soak up the delicious pan sauce.
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