Catfish Provencale
Embark on a journey to the sun-drenched coasts of Southern France with Catfish Provençale, a vibrant, Mediterranean-inspired dish that’s as elegant as it is easy to prepare. Featuring tender catfish fillets simmered in a fragrant, tomato-based sauce infused with dry white wine, Kalamata olives, capers, and fresh thyme, this recipe bursts with bold, savory flavors. A touch of red pepper flakes adds gentle heat, while fresh parsley and zesty lemon wedges provide the perfect finishing touch. Ready in just 45 minutes, this one-pan meal is ideal for weeknight dinners or casual entertaining. Serve your Catfish Provençale with rustic crusty bread, fluffy rice, or a crisp green salad to soak up every last drop of its irresistible sauce. Perfect for seafood lovers, this dish showcases Mediterranean cuisine at its finest!
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 4 pieces Catfish fillets
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic, minced
- 1 15-ounce can Canned diced tomatoes
- 0.5 cup Dry white wine
- 0.5 cup Kalamata olives, pitted and sliced
- 2 tablespoons Capers, rinsed and drained
- 1 teaspoon Fresh thyme leaves
- 2 tablespoons Fresh parsley, chopped
- 0.25 teaspoon Red pepper flakes
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole Lemon, sliced into wedges (for garnish)
Instructions
Pat the catfish fillets dry with paper towels and season both sides with 0.5 teaspoon of salt and 0.25 teaspoon of black pepper. Set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium heat.
Add the finely chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and red pepper flakes, cooking for about 1 minute until fragrant.
Pour in the canned diced tomatoes (with juices) and the dry white wine. Stir to combine.
Bring the mixture to a simmer and cook for 5-7 minutes, allowing the sauce to reduce slightly.
Add the sliced Kalamata olives, capers, and fresh thyme to the skillet. Stir well and simmer for another 2 minutes.
Gently nestle the seasoned catfish fillets into the sauce, ensuring they are partially submerged. Spoon some sauce over the fillets.
Reduce the heat to low, cover the skillet with a lid, and cook for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the skillet from heat and sprinkle the chopped fresh parsley over the dish.
Serve the Catfish Provencale warm, garnished with lemon wedges on the side. Pair with crusty bread, rice, or a light green salad for a complete meal.
Nutrition Facts
Calories |
292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 2.9 g | 15% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 1002 mg | 44% | |
| Total Carbohydrate | 10.4 g | 4% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 4.9 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 80 mg | 6% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 691 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
