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Tangy Orange Catfish


Catch of the Day: Unless fish comes out of a cardboard box frozen and shaped like a stick, it's not worth the trouble, right? No, at all. Farm-raised catfish has a subtle flavor, no "fishy" smell and the really terrific part is, it's sold in individually frozen fillets that cook in just minutes, even straight from the freezer. You'll be amazed by the options, so go ahead, take the plunge. Tangy Orange Catfish is the perfect fresh and zesty fish dish to pair with any of your favorite sides.

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  • 1/4 cup orange juice
  • 2 tablespoons vegetable oil, plus more for brushing
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon lemon juice
  • 1 teaspoon minced garlic
  • 1/8 teaspoon black pepper
  • 4 (6-ounce) farm-raised catfish fillets, no need to thaw if individually quick-frozen


Servings 4
Preparation time 190mins
Cooking time 200mins
Adapted from


Step 1

Mix orange juice, vegetable oil, soy sauce, lemon juice, garlic, and black pepper in a 1 gallon Ziplock food bag. Place fish fillets in bag, seal and refrigerate up to 3 hours, turning bag several times.

Remove broiler pan and line with foil. Set broiler pan rack in pan; coat with nonstick spray or brush with oil.

Heat broiler. Arrange fillets in a single layer on broiler pan rack.

Broil 4-inch from heat source for 10 minutes, turning fish over once, until fish is just barely opaque in thickest part when pierced with a knife.

These cooking times for individually frozen catfish are the same whether the fish is frozen or not.

Grill or Broil: frozen or thawed on a well-oiled grill (or grill basket) or broiler pan rack 4-5 mins per side.

Roast or Bake: in a 425°F oven in a flat pan for 10 to 12 minutes without turning.

Saute or fry: preferably quickly defrosted in a shallow bowl of ice water and patted dry, sauteed in olive oil or butter for 4 to 5 minutes, turning once.

Dip fillets in milk, then coat with a mixture of seasoned bread crumbs and grated Parmesan cheese. Drizzle with olive oil and bake along with thinly-sliced zucchini and cherry tomatoes.

Grill or broil lightly-piled fillets. Serve on a bed of steamed rice with a dressing of soy sauce, dark Oriental sesame oil, and minced scallions, ginger and garlic.

Season fillets with chili powder and cumin. Saute with bell pepper strips and sliced onions. Wrap in warmed flour tortillas.

Dredge egg-dipped fillets in cornmeal or bread crumbs and pan fry. Serve, topped with coleslaw or salsa, in split club rolls.

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