Catfish Fillets in Ginger and Soy - KNEP - Kentucky Nutrition Education Program


Catfish Fillets in Ginger and Soy

Servings:6Serving Size:4 ounces

Ginger and soy up the flavor of these catfish fillets. This will become a new family favorite!


  • 1.5 lbs. catfish steaks, about 1-inch thick
  • ¼ cup olive oil
  • 1 garlic clove, minced
  • 8 ounces fresh white mushrooms
  • 3 tablespoons low sodium soy sauce
  • ¼ cup white wine vinegar
  • ½ teaspoon ground ginger
  • 1 green onion, thinly sliced


Preheat oven to 350 degrees Fahrenheit. Mix olive oil, garlic, mushrooms, soy sauce, vinegar, and ginger in a bowl. Place fish in a shallow, greased baking dish. Pour mushroom mixture evenly over fish. Pull foil around baking pan and seal tightly. Bake for 30 to 35 minutes or until fish flakes easily. Add thinly sliced green onions on top of fish before serving.

Source: Adapted from “Pride of Kentucky” Published by Kentucky Extension Association of Family and Consumer Sciences, Copyright 2003 by Kentucky Association of Family and Consumer Sciences P.O. Box 446 Franklin, Kentucky 42135-0446

Nutrition facts per serving: 270 calories; 17 g total fat; 4 g saturated fat; 0 g trans fat; 65 mg cholesterol; 340 mg sodium; 2 g carbohydrate; 0 g fiber; 25 g protein; 1g total sugars; 0g added sugars; 50% Daily Value of vitamin D; 0% Daily Value of calcium; 0% Daily Value of iron; 10% Daily Value of potassium