Spicy Catfish with Roasted Pepper Sauce

Spicy Catfish

Published March 15, 2013 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 50 min

Prep Time: 20 min | Cook Time: 30 min


Working more fish into your diet is a great way to increase your servings of heart-healthy omega-3 fatty acids. You can substitute almost any flaky white fish for the catfish -- try tilapia.

Nutrition Facts
Serving size: 1 fillet
Calories per serving: 239
% Daily Value*
Total Fat 8.5g 13%
Saturated Fat 1.6g 8%
Sodium 382mg 16%
Protein 34.3g 48%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1 large red bell pepper
  • 2 tsp. canola oil
  • 1 cup finely chopped tomato
  • 1/4 tsp. salt
  • 1 garlic clove, minced
  • 2 Tbsp. chopped fresh cilantro
  • 1 tsp. rice vinegar
  • 1 tsp. honey
  • 2 Tbsp. flour
  • 2 tsp. chili powder
  • 1/2 tsp. dried oregano
  • 1/4 tsp. ground cumin
  • 4 (6-ounce) catfish fillets
  • 1/4 tsp. salt
  • 1/4 tsp. freshly ground black pepper
  • 2 tsp. canola oil
  • Cilantro sprigs (optional)

Step by Step:

  1. Grill pepper over medium-high heat 5 minutes per side or until blackened. Place in a paper bag and crimp top to seal. Let stand 10 minutes. Peel and discard blackened skin; cut pepper into chunks.
  2. Heat 2 tsp. oil in a large nonstick skillet over medium heat. Add tomato to pan; cook 6 minutes or until tender. Add 1/4 tsp salt and garlic to pan; cook 1 minute. Transfer mixture to a blender. Add bell pepper, chopped cilantro, vinegar, and honey. Loosely cover top of blender with towel and blend until smooth; set aside.
  3. To prepare fish, combine flour, chili powder, oregano, and cumin in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 tsp salt and pepper; dredge in flour mixture.
  4. Heat 2 tsp canola oil in pan over medium-high heat. Add fish and cook until lightly browned, about 2 minutes.
  5. Carefully turn fish over, and cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve fish with sauce. Garnish with cilantro sprigs, if desired.