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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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
Directions
Step 1
Pat the catfish fillets dry with a paper towel and season them evenly with salt and pepper on both sides.
Step 2
Heat a large nonstick skillet over medium heat and lightly coat it with nonstick cooking spray.
Step 3
Add the olive oil to the skillet and allow it to heat for 30 seconds.
Step 4
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.
Step 5
In the same skillet, add the minced garlic and sauté for about 30 seconds, or until fragrant.
Step 6
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.
Step 7
Return the catfish fillets to the skillet, spooning the lemon-caper sauce over them to coat evenly.
Step 8
Top the fillets with lemon slices and sprinkle with fresh oregano.
Step 9
Cook for another 2 minutes to allow the flavors to meld together.
Step 10
Serve the catfish hot with a drizzle of the lemon-caper sauce and garnish with extra oregano, if desired.
Nutrition Facts
| Serving size | (898.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 897.9 |
| Total Fat 34.7g | 0% |
| Saturated Fat 7.7g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 476mg | 0% |
| Sodium 1946.0mg | 0% |
| Total Carbohydrate 15.0g | 0% |
| Dietary Fiber 4.7g | 0% |
| Total Sugars 3.3g | |
| Protein 128.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 142.6mg | 0% |
| Iron 3.7mg | 0% |
| Potassium 2257.9mg | 0% |
Source of Calories