Baked Cajun Catfish and Greens
The American Heart Association recommends we enjoy 2 servings of fish per week, especially a fatty fish such as trout and catfish — these fish have higher levels of omega-3 fatty acids, which can boost your mood. Kaiser Permanente Washington first shared this recipe for Baked Cajun Catfish with Collard Greens. Kaiser’s version of a Southern staple features less saturated fat and sodium while spotlighting the health benefits of both the fish, and nutritious collard greens.
Ingredients
Baked Catfish
- 2 teaspoons olive oil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
- 1/2 teaspoon cayenne pepper (more or less, depending on desired spiciness)
- 1 1/2 teaspoons paprika
- 1 teaspoon dried thyme
- Nonstick cooking spray
- 4 catfish fillets (or try your favorite white fish, such as tilapia or trout)
Collard Greens
- 2 teaspoons olive oil
- 1 bunch collard greens
- 1/2 small onion (thinly sliced)
- 1 teaspoon minced garlic
- 1 tablespoon apple cider vinegar
- 2 tablespoon water
- 1 slice Canadian bacon (cooked and diced)
Instructions
Catfish
- Heat oven to 425 F.
- In a shallow bowl, combine 2 teaspoons of olive oil, garlic powder, onion powder, pepper, cayenne, paprika, and thyme.
- Prepare a 9-inch by 13-inch baking dish with nonstick spray.
- Coat fish fillets in seasoning mixture and place in baking dish. Pour any remaining seasoning mixture over fish.
- Bake at 425 F for 15 minutes, until fish flakes with a fork.
Collard Greens
- Wash the greens and blot lightly with paper towel.
- Remove stems from larger leaves by stripping the leaf off from either side of the stem; it is OK to leave the stems on the tender inner leaves.
- Stack 8 leaves together, roll up, and slice into 1-inch sections.
- In a large skillet, heat the remaining 2 teaspoons of olive oil on medium heat. Add onion and cook until translucent — about 3 minutes — stirring occasionally.
- Add garlic and cook 30 seconds more.
- Add greens, vinegar, water, and Canadian bacon.
- Cover and cook on low to medium heat until tender, about 20 minutes.
Serving
- Serve one fish fillet and 1/4 of the collard greens per person.
Nutrition
KAISER FOOD FOR HEALTH. What we eat has a crucial impact on our health. That’s why the team at Kaiser Permanente are passionate about cooking and eating wholesome food for a healthier life. Kaiser Thrive recipes are contributed by Registered Dietitians, Nurses, Doctors, and Wellness Professionals. Many Kaiser facilities host weekly Farmers Markets (no membership required to visit!) to offer healthy food you can take home to make healthy spa inspired and clean-eating recipes. Find a Kaiser Farmers Market Near You.