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Catfish and Veggies


1 cup of Fresh Brussel sprouts

2 zucchini sliced

2 yellow straight neck squash sliced

1 small red onion sliced

3 garlic cloves sliced or crushed

2 tablespoons of herbs de provence (recipe below if unavailable in your store)

Olive Oil for mixing and frying. (grapeseed oil is good too)

Salt & pepper to taste


2 tablespoons dried rosemary

1/4 cup dried thyme

3 tablespoons dried marjoram (optional)

1 tablespoon dried tarragon

1 tablespoon dried basil

1 tablespoon dried parsley

1 teaspoon dried lavender (optional)

1 teaspoon smoked paprika (optional)

This traditional French blend of aromatic herbs contains savory, thyme, rosemary, basil, tarragon and lavender flowers.



  • Slice all vegetables and place into a bowl. Add the seasoning and mix. Add the olive oil and salt mix again.

  • Add vegetables to a large heated frying pan. The pan must be large enough to hold all the vegetables and fish. If you do not have a large frying pan don't worry you can use two. Don't let it stop you from enjoying this recipe.

  • Lightly stir vegetables just until slightly brown. You will continue cooking in the oven.

  • Remove the vegetables from pan and set aside.

  • In the same frying pan add your seasoned fish. You can leave whole or slice into quarters. Season with salt and pepper.

  • Sautee fish until brown on both sides.

  • Add the vegetables back to the frying pan.

  • Place frying pan into oven and let it continue to cook for 20min or until fish is flaky.

  • Remove from the oven and add salt and pepper to your taste. Top with olive oil or flaxseed oil if desired. I topped with extra oil, parsley and smoked paprika.

This dish is great served over brown or white rice. I am serving over cauliflower rice, keeping it low carb.


Watch the quick illustrated video.

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