Healthy eating doesn’t have to mean boring meals or spending hours in the kitchen. At Sultan Aqua Farm, we believe that good food should be fast, fresh, and flavorful — especially when it comes to farm-raised catfish.
Whether you’re meal-prepping for the week or whipping up dinner after a long day, these 5 recipes will give you healthy, protein-packed options that taste as good as they look.
🍋 1. Lemon Herb Baked Catfish
Why it’s great: Light, refreshing, and full of flavor. This recipe uses basic pantry ingredients and comes together in under 25 minutes.
Ingredients:
- 2 farm-raised catfish fillets
- Juice of 1 lemon
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Salt and pepper to taste
- Olive oil spray
Instructions:
- Preheat oven to 375°F (190°C).
- Place fillets on a baking tray lined with foil.
- Squeeze lemon juice over the fish.
- Sprinkle with seasonings and lightly spray with oil.
- Bake for 18–20 minutes or until flaky.
Nutrition (per serving): 180 calories, 22g protein, 8g fat
🌿 2. Grilled Cajun Catfish
Why it’s great: Smoky, spicy, and perfect for weekend grilling or meal prep.
Ingredients:
- 2 catfish fillets
- 1 tbsp Cajun seasoning
- 1 tbsp olive oil
- Fresh parsley (optional)
Instructions:
- Coat fillets with olive oil and Cajun seasoning.
- Grill over medium heat for 4–5 minutes per side.
- Serve hot with brown rice or roasted veggies.
Nutrition: 210 calories, 24g protein, 10g fat
🥗 3. Catfish and Quinoa Power Bowl
Why it’s great: A high-protein, high-fiber meal that works for lunch or dinner.
Ingredients:
- 1 grilled catfish fillet (from Recipe #2)
- 1 cup cooked quinoa
- ½ cup chopped cucumber
- ¼ cup cherry tomatoes
- 1 tbsp light vinaigrette
Instructions:
- Place quinoa in a bowl.
- Top with chopped veggies and grilled catfish.
- Drizzle with vinaigrette and serve warm or cold.
Nutrition: 400 calories, 30g protein, 8g fat, 35g carbs
🧄 4. Garlic Butter Pan-Seared Catfish
Why it’s great: Quick and restaurant-quality, this recipe delivers bold flavor in minutes.
Ingredients:
- 2 catfish fillets
- 1 tbsp butter
- 1 tsp minced garlic
- 1 tbsp chopped parsley
- Salt to taste
Instructions:
- Melt butter in a skillet on medium-high heat.
- Add garlic and cook for 30 seconds.
- Add catfish fillets and sear 3–4 minutes per side.
- Garnish with parsley and serve hot.
Nutrition: 250 calories, 23g protein, 15g fat
🥣 5. Catfish Veggie Soup
Why it’s great: Comforting, nutrient-dense, and great for batch cooking.
Ingredients:
- 1 tbsp olive oil
- 1 chopped onion
- 1 cup chopped carrots
- 1 cup diced tomatoes
- 2 cups low-sodium fish or veggie broth
- 1 catfish fillet, chopped
- Salt and pepper to taste
Instructions:
- In a pot, sauté onion and carrots in oil.
- Add tomatoes, broth, and simmer for 10 mins.
- Add catfish chunks and simmer 7–10 mins more.
- Serve warm with herbs or chili flakes.
Nutrition: ~180 calories, 20g protein, 7g fat
✅ Tips for Cooking with Catfish
- Always pat your fillets dry before seasoning to get better texture.
- Don’t overcook catfish is done when it flakes easily with a fork.
- Add lemon or lime juice after cooking to brighten the flavor.
- Want crispier skin? Try air frying or using a cast-iron pan.
🎯 Final Thoughts
Healthy eating doesn’t mean sacrificing flavor. With fresh, farm-raised catfish from Sultan Aqua Farm, you can make meals that are:
- Quick to prep
- Full of clean protein
- Perfect for any schedule
Whether you’re cooking for one or feeding the family, these meals prove that healthy eating can be both simple and delicious.
✅ Get More in Our Free Guide!
🎁 Download Our Free PDF: “5 Healthy Catfish Meals You Can Make in 30 Minutes”
✔️ Full instructions
✔️ Nutrition breakdowns
✔️ Bonus tips for clean eating
