10 Healthy Catfish Recipes Under 400 Calories

Just as a skilled angler knows the perfect lure for each fishing spot, you’ll find the ideal catfish recipe in this collection to satisfy your taste buds without expanding your waistline.

These ten protein-packed dishes, each under 400 calories, offer everything from zesty Cajun spices to delicate Asian-inspired flavors.

You’ll discover how this affordable, versatile fish transforms into restaurant-quality meals with minimal effort.

Don’t settle for bland diet food when you can enjoy these nutrient-dense, flavorful catfish creations instead.

Honey-Lime Baked Catfish With Cilantro Cauliflower Rice (390 Calories)

This light yet satisfying dish pairs tender baked catfish with a zesty honey-lime glaze, served alongside fluffy cilantro-infused cauliflower rice. Perfect for a weeknight dinner, this meal delivers bold flavors while keeping the calorie count under 400, making it an excellent choice for those seeking healthy, delicious options.

Ingredients:

• 4 catfish fillets (about 5 oz each)
• 3 tablespoons honey
• Juice and zest of 2 limes
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• ½ teaspoon paprika
• ¼ teaspoon cayenne pepper (optional)
• Salt and pepper to taste
• 1 medium head cauliflower
• 2 tablespoons olive oil, divided
• ½ cup fresh cilantro, chopped
• 1 small red bell pepper, diced
• 1 small onion, finely diced
• 2 green onions, sliced for garnish

Instructions:

Step 1: Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 2: In a small bowl, whisk together the honey, lime juice, half the lime zest, minced garlic, cumin, paprika, cayenne (if using), and a pinch of salt and pepper.

Step 3: Place the catfish fillets on the prepared baking sheet and pat dry with paper towels. Brush both sides of each fillet generously with the honey-lime mixture.

Step 4: Bake the catfish for 15-18 minutes, or until the fish flakes easily with a fork and has reached an internal temperature of 145°F (63°C).

Step 5: While the fish is baking, prepare the cauliflower rice by cutting the cauliflower into florets and pulsing in a food processor until it resembles rice grains.

Step 6: Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the diced onion and bell pepper, cooking until softened, about 3-4 minutes.

Step 7: Add the cauliflower rice to the skillet, season with salt and pepper, and cook for 5-7 minutes until tender but still slightly firm.

Step 8: Stir in the remaining lime zest, fresh cilantro, and remaining tablespoon of olive oil. Remove from heat.

Step 9: Serve each catfish fillet over a bed of the cilantro cauliflower rice, garnish with green onions, and an extra lime wedge if desired.

Nutrition:

• Calories: 390
• Protein: 32g
• Carbohydrates: 21g
• Fat: 20g (mostly heart-healthy oils)
• Fiber: 5g
• Sugar: 12g (mostly from honey)
• Sodium: 320mg

Blackened Catfish Tacos With Mango Salsa (375 Calories)

These blackened catfish tacos bring together spicy seasoned fish with cool, sweet mango salsa for a perfect balance of flavors. The catfish fillets are coated with a blend of aromatic spices, quickly seared until flaky, then nestled in warm corn tortillas and topped with a vibrant mango salsa. This healthy dish packs plenty of protein and fresh ingredients while staying under 400 calories.

Ingredients:

• 1 pound catfish fillets
• 2 tablespoons olive oil
• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• ½ teaspoon cayenne pepper (adjust to taste)
• ½ teaspoon black pepper
• ½ teaspoon salt
• 8 small corn tortillas
• 2 cups shredded cabbage
• 1 lime, cut into wedges
• ¼ cup fresh cilantro, chopped

For the mango salsa:

• 2 ripe mangoes, diced
• ½ red onion, finely diced
• 1 jalapeño, seeded and minced
• ¼ cup fresh cilantro, chopped
• 1 tablespoon lime juice
• Salt to taste

Instructions:

Step 1: Mix the spice blend in a small bowl – combine paprika, garlic powder, onion powder, oregano, cumin, cayenne pepper, black pepper, and salt.

Step 2: Pat the catfish fillets dry with paper towels, then coat both sides of the fish thoroughly with the spice mixture.

Step 3: Heat olive oil in a large skillet over medium-high heat. When the oil is hot, add the catfish fillets and cook for 3-4 minutes per side, until blackened and fish flakes easily with a fork.

Step 4: While the fish cooks, prepare the mango salsa by combining diced mangoes, red onion, jalapeño, cilantro, lime juice, and salt in a bowl.

Step 5: Warm the corn tortillas either in a dry skillet for about 30 seconds per side, or wrap them in a damp paper towel and microwave for 30 seconds.

Step 6: Break the cooked catfish into large flakes.

Step 7: Assemble the tacos by placing shredded cabbage on each tortilla, followed by catfish, and topped with mango salsa.

Step 8: Garnish with fresh cilantro and serve with lime wedges for squeezing over the tacos.

Nutrition:

• Calories: 375 per serving
• Protein: 24g
• Carbohydrates: 42g
• Fiber: 7g
• Fat: 14g
• Sodium: 380mg
• Sugar: 12g
• Serving size: 2 tacos

Lemon Herb Catfish Fillets With Roasted Vegetables (350 Calories)

This light and flavorful dish pairs tender catfish fillets seasoned with fresh herbs and zesty lemon with a colorful medley of roasted vegetables.

Perfect for a weeknight dinner, this meal delivers excellent nutrition while keeping calories in check at just 350 per serving.

Ingredients:

• 4 catfish fillets (about 5 oz each)
• 2 tablespoons olive oil, divided
• 3 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 1 tablespoon lemon zest
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh thyme leaves
• 1 teaspoon dried oregano
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 1 medium zucchini, sliced
• 1 small eggplant, cubed
• 1 red onion, cut into wedges
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

Step 1: Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.

Step 2: In a large bowl, toss the bell peppers, zucchini, eggplant, and red onion with 1 tablespoon olive oil, salt, and pepper.

Spread the vegetables in a single layer on the prepared baking sheet.

Step 3: Roast the vegetables for 15 minutes, then stir and continue roasting for another 10-15 minutes until tender and slightly caramelized.

Step 4: Meanwhile, in a small bowl, combine the remaining tablespoon of olive oil, minced garlic, lemon juice, lemon zest, parsley, thyme, and oregano.

Step 5: Pat the catfish fillets dry with paper towels and season both sides with salt and pepper.

Place them on a separate parchment-lined baking sheet.

Step 6: Brush the herb-lemon mixture evenly over the catfish fillets.

Step 7: When the vegetables have about 10 minutes left to cook, place the catfish in the oven and bake for 8-10 minutes, until the fish flakes easily with a fork.

Step 8: Serve each catfish fillet with a portion of the roasted vegetables and a lemon wedge for squeezing.

Nutrition:

• Calories: 350 per serving
• Protein: 32g
• Carbohydrates: 15g
• Fat: 18g (mostly healthy fats)
• Fiber: 6g
• Sodium: 290mg
• Vitamin C: 110% DV
• Vitamin A: 45% DV
• Potassium: 890mg

Cajun-Spiced Catfish With Sweet Potato Mash (395 Calories)

This zesty Cajun-spiced catfish pairs perfectly with creamy sweet potato mash for a satisfying meal that’s packed with protein and nutrients while staying under 400 calories. The bold spices create a flavorful crust on the fish while the sweet potato offers a comforting balance to the heat.

Ingredients:

• 4 catfish fillets (about 5 oz each)
• 2 tbsp olive oil, divided
• 2 tbsp Cajun seasoning
• 1 tsp paprika
• ½ tsp garlic powder
• ¼ tsp cayenne pepper (adjust to taste)
• 2 large sweet potatoes, peeled and cubed
• 2 tbsp low-fat Greek yogurt
• 1 tbsp maple syrup
• 2 green onions, thinly sliced
• 1 lemon, cut into wedges
• Salt and pepper to taste

Instructions:

Step 1: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2: In a small bowl, mix together the Cajun seasoning, paprika, garlic powder, cayenne pepper, salt, and black pepper.

Step 3: Pat the catfish fillets dry with paper towels. Brush 1 tablespoon of olive oil over both sides of the fillets, then sprinkle the spice mixture evenly on both sides, pressing gently to adhere.

Step 4: Place the fillets on the prepared baking sheet and bake for 12-15 minutes, or until the fish flakes easily with a fork.

Step 5: While the fish cooks, place the sweet potato cubes in a large pot with enough water to cover them. Bring to a boil and cook for 15-20 minutes until fork-tender.

Step 6: Drain the sweet potatoes and return them to the pot. Add the remaining tablespoon of olive oil, Greek yogurt, and maple syrup. Mash until smooth, season with salt and pepper to taste.

Step 7: Divide the sweet potato mash between four plates, top with a catfish fillet, and garnish with sliced green onions.

Step 8: Serve immediately with lemon wedges for squeezing over the fish.

Nutrition:

• Calories: 395
• Protein: 30g
• Carbohydrates: 32g
• Fat: 16g
• Fiber: 5g
• Sodium: 480mg
• Sugar: 8g

Mediterranean Baked Catfish With Tomatoes and Olives (380 Calories)

This Mediterranean-inspired baked catfish brings together the vibrant flavors of the Mediterranean basin with the mild, flaky texture of catfish. The combination of tangy tomatoes, briny olives, and aromatic herbs creates a light yet satisfying dish that’s perfect for a nutritious weeknight dinner.

Ingredients:

• 4 catfish fillets (about 5 oz each)
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 medium onion, thinly sliced
• 1 can (14.5 oz) diced tomatoes, drained
• ½ cup kalamata olives, pitted and halved
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• ¼ teaspoon red pepper flakes (optional)
• ¼ cup fresh parsley, chopped
• Salt and freshly ground black pepper to taste
• 1 lemon, cut into wedges for serving

Instructions:

Step 1: Preheat the oven to 375°F (190°C). Lightly coat a baking dish with cooking spray or a small amount of olive oil.

Step 2: Pat the catfish fillets dry with paper towels and season both sides with salt and black pepper. Place the fillets in the prepared baking dish.

Step 3: Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the onions and cook for about 3-4 minutes until softened.

Step 4: Add the minced garlic and cook for another 30 seconds until fragrant.

Step 5: Add the diced tomatoes, olives, lemon juice, oregano, basil, and red pepper flakes (if using). Stir well and simmer for 5 minutes until slightly thickened.

Step 6: Spoon the tomato-olive mixture over the catfish fillets. Drizzle with the remaining tablespoon of olive oil.

Step 7: Bake uncovered for 15-20 minutes, or until the fish flakes easily with a fork and is opaque throughout.

Step 8: Sprinkle with fresh parsley before serving. Serve with lemon wedges on the side.

Nutrition:

• Calories: 380 per serving
• Protein: 32g
• Carbohydrates: 9g
• Fat: 24g (mostly healthy fats)
• Fiber: 3g
• Sodium: 410mg
• Calcium: 80mg
• Iron: 2mg

Crispy Almond-Crusted Catfish With Zucchini Noodles (365 Calories)

This light yet satisfying dish pairs the delicate flavor of catfish with a crunchy almond coating, served over spiralized zucchini “noodles” for a low-carb alternative to pasta.

The combination delivers a protein-rich meal that’s both heart-healthy and incredibly flavorful, perfect for weeknight dinners when you want something special without the extra calories.

Ingredients:

• 4 catfish fillets (about 5 oz each)
• 1 cup almond flour
• 2 tablespoons ground flaxseed
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• ½ teaspoon cayenne pepper (optional)
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 eggs, beaten
• 2 tablespoons olive oil
• 4 medium zucchini
• 2 cloves garlic, minced
• 1 lemon, cut into wedges
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon olive oil (for zucchini)

Instructions:

Step 1: Pat the catfish fillets dry with paper towels. This helps the coating stick better and guarantees crispiness.

Step 2: In a shallow dish, combine almond flour, ground flaxseed, garlic powder, paprika, cayenne pepper (if using), salt, and black pepper.

Step 3: In a separate bowl, beat the eggs until well mixed.

Step 4: Dip each catfish fillet into the beaten eggs, then coat thoroughly with the almond mixture, pressing gently to adhere.

Step 5: Heat 2 tablespoons olive oil in a large non-stick skillet over medium heat. Once hot, add the coated catfish fillets and cook for about 4-5 minutes per side until golden brown and the fish flakes easily with a fork.

Step 6: While the fish cooks, spiralize the zucchini (or use a vegetable peeler to create ribbons if you don’t have a spiralizer).

Step 7: In another skillet, heat 1 tablespoon olive oil over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.

Step 8: Add zucchini noodles to the skillet and sauté for 2-3 minutes until just tender but still slightly crisp. Be careful not to overcook as they can become mushy.

Step 9: Season zucchini noodles with salt and pepper to taste.

Step 10: Divide the zucchini noodles among four plates, top each with a crispy catfish fillet, and garnish with fresh parsley and lemon wedges.

Nutrition:

• Calories: 365
• Protein: 32g
• Carbohydrates: 9g
• Fiber: 4g
• Fat: 24g (mostly healthy fats)
• Sodium: 380mg
• Calcium: 95mg
• Iron: 2.5mg

Coconut Curry Catfish With Steamed Jasmine Rice (399 Calories)

This light yet flavorful coconut curry catfish dish brings together the delicate taste of catfish with the aromatic richness of coconut curry. Served over fluffy jasmine rice, this meal offers a perfect balance of protein and complex carbohydrates while staying under 400 calories per serving.

Ingredients:

• 4 catfish fillets (about 5 oz each)
• 1 can (14 oz) light coconut milk
• 2 tablespoons red curry paste
• 1 tablespoon olive oil
• 1 red bell pepper, thinly sliced
• 1 small onion, thinly sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 cup jasmine rice, uncooked
• 2 cups water (for rice)
• 1 lime, cut into wedges
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon fish sauce
• 1 teaspoon turmeric powder
• ½ teaspoon ground coriander
• Salt and pepper to taste

Instructions:

Step 1: Rinse jasmine rice until water runs clear. In a medium pot, combine rice with 2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until water is absorbed and rice is tender.

Step 2: Meanwhile, season catfish fillets with salt, pepper, and turmeric powder on both sides.

Step 3: Heat olive oil in a large skillet over medium heat. Add sliced onions and bell peppers, cooking for 3-4 minutes until they begin to soften.

Step 4: Add minced garlic and grated ginger to the skillet, cooking for another minute until fragrant.

Step 5: Stir in red curry paste and cook for 1 minute until aromatic.

Step 6: Pour in coconut milk and fish sauce, stirring well to combine. Bring the mixture to a gentle simmer.

Step 7: Carefully place catfish fillets into the simmering curry sauce. Cover and cook for 5-7 minutes, or until fish flakes easily with a fork.

Step 8: Sprinkle ground coriander over the curry and gently stir, being careful not to break the fish.

Step 9: Fluff the cooked jasmine rice with a fork and divide among four plates.

Step 10: Place a catfish fillet on top of each rice portion, then spoon the curry sauce and vegetables over the fish.

Step 11: Garnish with fresh cilantro and serve with lime wedges for squeezing over the dish.

Nutrition:

• Calories: 399
• Protein: 28g
• Carbohydrates: 45g
• Fat: 12g
• Fiber: 3g
• Sodium: 520mg
• Sugar: 3g
• Calcium: 85mg
• Iron: 2.5mg

Grilled Catfish With Avocado Citrus Salad (340 Calories)

This light and invigorating grilled catfish dish pairs perfectly with a vibrant avocado citrus salad for a complete meal that’s packed with protein and healthy fats.

The bright citrus flavors complement the mild, flaky catfish, while the creamy avocado adds richness without excess calories.

Ingredients:

• 4 catfish fillets (about 5 oz each)
• 2 tablespoons olive oil, divided
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• ½ teaspoon ground cumin
• ¼ teaspoon cayenne pepper (optional)
• Salt and black pepper to taste
• 2 ripe avocados, diced
• 2 oranges, segmented
• 1 grapefruit, segmented
• ¼ red onion, thinly sliced
• 2 tablespoons fresh lime juice
• ¼ cup fresh cilantro, chopped
• 1 jalapeño, seeded and minced (optional)

Instructions:

Step 1: Preheat your grill to medium-high heat (about 400°F). If using a grill pan, heat it over medium-high heat.

Step 2: Pat the catfish fillets dry with paper towels. In a small bowl, mix 1 tablespoon olive oil with paprika, garlic powder, cumin, cayenne (if using), salt, and black pepper.

Step 3: Brush the spice mixture evenly over both sides of the catfish fillets.

Step 4: Place the fillets on the preheated grill and cook for about 3-4 minutes per side, or until the fish flakes easily with a fork.

Step 5: While the fish is cooking, prepare the citrus salad. In a large bowl, gently combine the diced avocados, orange segments, grapefruit segments, and red onion.

Step 6: In a small bowl, whisk together the remaining tablespoon of olive oil, lime juice, salt, and pepper to make the dressing.

Step 7: Pour the dressing over the salad and gently toss to coat. Fold in the chopped cilantro and minced jalapeño (if using).

Step 8: Serve each grilled catfish fillet with a generous portion of the avocado citrus salad on the side.

Nutrition:

• Calories: 340
• Protein: 28g
• Carbohydrates: 15g
• Fiber: 8g
• Fat: 19g (mostly healthy fats)
• Sodium: 210mg
• Vitamin C: 90% DV
• Vitamin A: 15% DV
• Potassium: 820mg

Moroccan-Spiced Catfish With Chickpea Couscous (385 Calories)

This Moroccan-inspired catfish dish combines aromatic spices with fluffy couscous and protein-rich chickpeas. The warm blend of cumin, coriander, and cinnamon creates a fragrant crust on the fish while the lemony chickpea couscous provides a hearty, nutritious base. Ready in under 30 minutes, this exotic meal brings international flavors to your dinner table without excessive calories.

Ingredients:

• 4 catfish fillets (about 5 oz each)
• 2 tablespoons olive oil, divided
• 1 tablespoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• ½ teaspoon ground cinnamon
• ¼ teaspoon cayenne pepper (optional)
• 1 cup whole wheat couscous
• 1¼ cups low-sodium vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons fresh lemon juice
• ¼ cup chopped fresh cilantro
• ¼ cup chopped fresh mint
• 2 tablespoons chopped preserved lemon (or lemon zest)
• Salt and pepper to taste

Instructions:

Step 1: In a small bowl, combine cumin, coriander, paprika, cinnamon, cayenne pepper (if using), ½ teaspoon salt, and ¼ teaspoon black pepper.

Step 2: Pat the catfish fillets dry with paper towels and sprinkle both sides evenly with the spice mixture.

Step 3: Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Add the catfish fillets and cook for 3-4 minutes per side until golden brown and fish flakes easily with a fork. Transfer to a plate and cover to keep warm.

Step 4: While the fish is cooking, bring the vegetable broth to a boil in a medium saucepan. Remove from heat, add couscous, stir, cover, and let stand for 5 minutes.

Step 5: Fluff the couscous with a fork and stir in the chickpeas, remaining tablespoon of olive oil, lemon juice, preserved lemon (or zest), cilantro, and mint. Season with salt and pepper to taste.

Step 6: Divide the couscous mixture among four plates and top each with a catfish fillet. Garnish with additional fresh herbs if desired.

Nutrition:

• Calories: 385
• Protein: 30g
• Carbohydrates: 42g
• Fiber: 8g
• Fat: 12g
• Saturated Fat: 2g
• Sodium: 320mg
• Potassium: 580mg
• Iron: 3mg
• Calcium: 80mg

Teriyaki Glazed Catfish With Sesame Broccoli (370 Calories)

This light yet flavorful dish combines tender catfish fillets glazed with a homemade teriyaki sauce alongside crisp broccoli tossed with toasted sesame seeds.

Ready in under 30 minutes, it’s the perfect weeknight dinner that’s both nutritious and satisfying while staying well under 400 calories.

Ingredients:

• 4 catfish fillets (about 4-5 oz each)
• 3 cups broccoli florets
• ¼ cup low-sodium soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 1 tablespoon grated fresh ginger
• 2 cloves garlic, minced
• 1 teaspoon cornstarch
• 1 tablespoon water
• 2 tablespoons sesame seeds
• 1 tablespoon sesame oil
• 2 green onions, thinly sliced
• ½ teaspoon red pepper flakes (optional)
• Cooking spray

Instructions:

Step 1: Preheat oven to 400°F. Line a baking sheet with foil and lightly coat with cooking spray.

Step 2: In a small saucepan, combine soy sauce, honey, rice vinegar, ginger, and garlic. Bring to a simmer over medium heat.

Step 3: In a small bowl, mix cornstarch and water to create a slurry. Add to the saucepan and stir until the sauce thickens slightly, about 1-2 minutes. Remove from heat.

Step 4: Place catfish fillets on the prepared baking sheet and brush generously with half of the teriyaki sauce. Bake for 12-15 minutes until fish flakes easily with a fork.

Step 5: While fish is baking, steam broccoli florets until tender-crisp, about 4-5 minutes.

Step 6: In a dry skillet over medium heat, toast sesame seeds until golden, about 2-3 minutes, stirring frequently.

Step 7: Toss the steamed broccoli with sesame oil and toasted sesame seeds.

Step 8: Serve catfish fillets with the remaining teriyaki sauce drizzled on top, alongside the sesame broccoli. Garnish with sliced green onions and red pepper flakes if desired.

Nutrition:

• Calories: 370
• Protein: 35g
• Carbohydrates: 19g
• Fat: 18g (healthy fats)
• Fiber: 4g
• Sodium: 680mg
• Sugar: 10g

Final Thoughts

You’ll find it’s no coincidence that these catfish recipes align perfectly with modern nutritional guidelines—each delivering 28-35g of protein while staying under 400 calories.

Studies consistently demonstrate that lean protein sources like catfish support muscle maintenance and satiety.

By incorporating these evidence-based recipes into your weekly rotation, you’re not only enjoying diverse flavors but also adhering to calorie-conscious eating without sacrificing essential macronutrients or culinary satisfaction.