I usually make this Mediterranean catfish recipe when I find fresh fillets at the market or store. The preparation isn't complicated, but it requires some time for marinating, so I start in the morning if I want it ready by lunch. The capers give an interesting flavor to the fish, and if I have vegetables that I need to use quickly, I also fry them at the end.
Quick Info
Total time: about 2 hours and 30 minutes (including marinating)
Servings: 4
Difficulty: easy
Ingredients
4 catfish fillets (approximately 600-700g total)
2 garlic cloves
1 teaspoon olive oil (for marinating)
1 pinch of salt
2-3 crushed black peppercorns
zest of ½ lemon
juice of ½ lemon
2 tablespoons dry white wine
1 teaspoon dried dill
2 tablespoons capers
additional oil for frying (optional)
Vegetables for garnish: bell pepper, onion, tomato (amount to preference)
Preparation Method
1. Wash the catfish fillets under cold water. Place them on paper towels and let them drain for a few minutes. For the marinade to adhere well, the fish should be as dry as possible.
2. For the marinade, slice the garlic thinly. In a large bowl, combine the olive oil, garlic, salt, crushed pepper, lemon zest and juice, white wine, dried dill, and capers. Mix all the ingredients together.
3. Place the catfish fillets in the bowl with the marinade. Gently turn them on all sides to coat well. Cover the bowl with plastic wrap and refrigerate for at least 2 hours. You can also leave them for 3-4 hours if you have time.
4. Remove the fish from the refrigerator, take the fillets out of the marinade, and pat them dry on both sides with paper towels. They should not be wet when they go into the pan.
5. Heat a non-stick skillet (or cast iron) over medium-high heat. Add a little oil only if the pan is not non-stick or if the fish is very lean.
6. Place the catfish fillets in the hot skillet, skin-side down (if they have skin). Cook them without moving for the first 2-3 minutes, then flip to the other side and cook for another 2-3 minutes, depending on thickness. The flesh should be white and firm, without any pink traces.
7. Remove the fish to a plate and cover it loosely with foil while you prepare the vegetables.
8. In the same skillet, without cleaning it, add the sliced bell pepper, onion rings, and diced or sliced tomato. Cook over medium heat for 4-5 minutes until they soften slightly but remain colorful.
9. Meanwhile, heat the remaining marinade in a small pot or directly in the skillet for a few seconds, without letting it boil.
10. Serve the fish warm, with the vegetables on the side. Pour the warmed marinade sauce over everything.
Why I make this recipe often
It’s one of the quickest options for fish, without needing to turn on the oven. The marinade enhances the fish's flavor without overwhelming it. Catfish is not demanding, and the ingredients are easily found. The recipe is adaptable and doesn’t require much experience. The dish keeps well in the refrigerator if there are leftovers for the next day.
Tips and Variations
Tips
Do not leave the fillets in the marinade for too long (no more than 6 hours), as they may become too soft due to the acid.
If the fish has skin, fry it first on the skin side for better texture.
Use a thick-bottomed skillet that does not stick.
The marinade should not be served raw; it needs to be heated well.
Substitutions
Catfish can be replaced with zander, perch, or dorado fillets.
If you don’t have capers, you can use finely chopped green olives, but the taste will be different.
Dried dill can be replaced with chopped fresh parsley at the end.
White wine can be omitted or replaced with a little unsweetened apple juice.
Variations
Add a little fresh chili or chili flakes to the marinade for a slightly spicy flavor.
Instead of pan-fried vegetables, it can be served with a simple green salad with a dressing of oil and lemon.
For a more complex flavor, you can add a bit of fresh rosemary to the marinade.
Serving Ideas
It pairs well with a simple side of boiled potatoes or basmati rice.
It can also be served cold as a salad, cut into pieces and mixed with vegetables and dressing.
Leftover fish can be used in sandwiches or wraps the next day.
Frequently Asked Questions
1. Can I marinate the fish overnight?
It is not recommended. The acid from the lemon and wine can break down the flesh too much if left for over 6-8 hours. 2-4 hours is sufficient.
2. What kind of wine should I use?
Any dry white wine without sweet or oaky flavors. The brand doesn’t matter, but it should be fresh.
3. Can I make the recipe with frozen fish?
Yes, but thaw the fillets completely and pat them dry well before marinating.
4. If I don’t have capers, can I use something else?
The closest in taste are chopped green olives, but it will be different. You can omit the capers, but the marinade will be simpler.
5. What do I do if the fish sticks to the pan?
Use a very well-heated skillet, do not move the fish immediately after placing it, and use a little more oil if needed.
Nutritional Values
One serving (without garnish) has approximately:
Calories: 180-200 kcal
Protein: 22 g
Fat: 8 g (more if you add more oil for frying)
Carbohydrates: 2-3 g
Sodium: depends on salt and capers
It is a light option for those who care about protein intake and low carbohydrate content. Capers can slightly increase the sodium content.
Storage and Reheating
Cooked fish can be stored in the refrigerator in a closed container for up to 2 days. To reheat, place the fillets in a skillet with a little sauce and heat on low for 2-3 minutes, without drying them out. If there are leftover vegetables, they can be heated together or added directly cold. Freezing after cooking is not recommended, as the texture will not be the same. The remaining marinade should be heated before serving.
Quick Info
Total time: about 2 hours and 30 minutes (including marinating)
Servings: 4
Difficulty: easy
Ingredients
4 catfish fillets (approximately 600-700g total)
2 garlic cloves
1 teaspoon olive oil (for marinating)
1 pinch of salt
2-3 crushed black peppercorns
zest of ½ lemon
juice of ½ lemon
2 tablespoons dry white wine
1 teaspoon dried dill
2 tablespoons capers
additional oil for frying (optional)
Vegetables for garnish: bell pepper, onion, tomato (amount to preference)
Preparation Method
1. Wash the catfish fillets under cold water. Place them on paper towels and let them drain for a few minutes. For the marinade to adhere well, the fish should be as dry as possible.
2. For the marinade, slice the garlic thinly. In a large bowl, combine the olive oil, garlic, salt, crushed pepper, lemon zest and juice, white wine, dried dill, and capers. Mix all the ingredients together.
3. Place the catfish fillets in the bowl with the marinade. Gently turn them on all sides to coat well. Cover the bowl with plastic wrap and refrigerate for at least 2 hours. You can also leave them for 3-4 hours if you have time.
4. Remove the fish from the refrigerator, take the fillets out of the marinade, and pat them dry on both sides with paper towels. They should not be wet when they go into the pan.
5. Heat a non-stick skillet (or cast iron) over medium-high heat. Add a little oil only if the pan is not non-stick or if the fish is very lean.
6. Place the catfish fillets in the hot skillet, skin-side down (if they have skin). Cook them without moving for the first 2-3 minutes, then flip to the other side and cook for another 2-3 minutes, depending on thickness. The flesh should be white and firm, without any pink traces.
7. Remove the fish to a plate and cover it loosely with foil while you prepare the vegetables.
8. In the same skillet, without cleaning it, add the sliced bell pepper, onion rings, and diced or sliced tomato. Cook over medium heat for 4-5 minutes until they soften slightly but remain colorful.
9. Meanwhile, heat the remaining marinade in a small pot or directly in the skillet for a few seconds, without letting it boil.
10. Serve the fish warm, with the vegetables on the side. Pour the warmed marinade sauce over everything.
Why I make this recipe often
It’s one of the quickest options for fish, without needing to turn on the oven. The marinade enhances the fish's flavor without overwhelming it. Catfish is not demanding, and the ingredients are easily found. The recipe is adaptable and doesn’t require much experience. The dish keeps well in the refrigerator if there are leftovers for the next day.
Tips and Variations
Tips
Do not leave the fillets in the marinade for too long (no more than 6 hours), as they may become too soft due to the acid.
If the fish has skin, fry it first on the skin side for better texture.
Use a thick-bottomed skillet that does not stick.
The marinade should not be served raw; it needs to be heated well.
Substitutions
Catfish can be replaced with zander, perch, or dorado fillets.
If you don’t have capers, you can use finely chopped green olives, but the taste will be different.
Dried dill can be replaced with chopped fresh parsley at the end.
White wine can be omitted or replaced with a little unsweetened apple juice.
Variations
Add a little fresh chili or chili flakes to the marinade for a slightly spicy flavor.
Instead of pan-fried vegetables, it can be served with a simple green salad with a dressing of oil and lemon.
For a more complex flavor, you can add a bit of fresh rosemary to the marinade.
Serving Ideas
It pairs well with a simple side of boiled potatoes or basmati rice.
It can also be served cold as a salad, cut into pieces and mixed with vegetables and dressing.
Leftover fish can be used in sandwiches or wraps the next day.
Frequently Asked Questions
1. Can I marinate the fish overnight?
It is not recommended. The acid from the lemon and wine can break down the flesh too much if left for over 6-8 hours. 2-4 hours is sufficient.
2. What kind of wine should I use?
Any dry white wine without sweet or oaky flavors. The brand doesn’t matter, but it should be fresh.
3. Can I make the recipe with frozen fish?
Yes, but thaw the fillets completely and pat them dry well before marinating.
4. If I don’t have capers, can I use something else?
The closest in taste are chopped green olives, but it will be different. You can omit the capers, but the marinade will be simpler.
5. What do I do if the fish sticks to the pan?
Use a very well-heated skillet, do not move the fish immediately after placing it, and use a little more oil if needed.
Nutritional Values
One serving (without garnish) has approximately:
Calories: 180-200 kcal
Protein: 22 g
Fat: 8 g (more if you add more oil for frying)
Carbohydrates: 2-3 g
Sodium: depends on salt and capers
It is a light option for those who care about protein intake and low carbohydrate content. Capers can slightly increase the sodium content.
Storage and Reheating
Cooked fish can be stored in the refrigerator in a closed container for up to 2 days. To reheat, place the fillets in a skillet with a little sauce and heat on low for 2-3 minutes, without drying them out. If there are leftover vegetables, they can be heated together or added directly cold. Freezing after cooking is not recommended, as the texture will not be the same. The remaining marinade should be heated before serving.