Catfish with Lemon Capers and Oregano Weight Watchers
Elevate your weeknight dinners with this light and flavorful Catfish with Lemon Capers and Oregano, a Weight Watchers-friendly recipe that's bursting with vibrant Mediterranean-inspired flavors. Perfectly seared catfish fillets are dressed in a tangy, garlic-infused lemon-caper sauce, then finished with fresh oregano for a fragrant, citrusy kick. This quick and healthy dish comes together in just 25 minutes, making it an ideal choice for busy nights without sacrificing taste. With low-sodium chicken broth and fresh ingredients, it's a heart-smart option that feels indulgent yet fits into your wellness goals. Serve it alongside steamed vegetables or a crisp side salad for a complete, wholesome meal the whole family will love!
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Recipe Information
Ingredients
- 4 pieces (about 6 ounces each) catfish fillets
- 1 tablespoon olive oil
- 2 cloves, minced garlic
- 2 whole (1 juiced, 1 sliced into thin rounds) lemon
- 2 tablespoons, rinsed and drained capers
- 1 tablespoon, chopped fresh oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup low-sodium chicken broth
- 1 as needed nonstick cooking spray
Instructions
Pat the catfish fillets dry with a paper towel and season them evenly with salt and pepper on both sides.
Heat a large nonstick skillet over medium heat and lightly coat it with nonstick cooking spray.
Add the olive oil to the skillet and allow it to heat for 30 seconds.
Place the catfish fillets in the skillet and cook for about 3-4 minutes per side, or until golden brown and fully cooked through. Remove the fillets from the skillet and set aside on a plate, tenting lightly with foil to keep them warm.
In the same skillet, add the minced garlic and sauté for about 30 seconds, or until fragrant.
Add the chicken broth, lemon juice, and capers to the skillet, stirring to combine. Bring the mixture to a gentle simmer for 1-2 minutes.
Return the catfish fillets to the skillet, spooning the lemon-caper sauce over them to coat evenly.
Top the fillets with lemon slices and sprinkle with fresh oregano.
Cook for another 2 minutes to allow the flavors to meld together.
Serve the catfish hot with a drizzle of the lemon-caper sauce and garnish with extra oregano, if desired.
Nutrition Facts
Calories |
898 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 476 mg | 159% | |
| Sodium | 1946 mg | 85% | |
| Total Carbohydrate | 15.0 g | 5% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 3.3 g | ||
| Protein | 128.6 g | 257% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 143 mg | 11% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 2258 mg | 48% | |
*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.
