Give fish and pasta dish European flair by using herbes de Provence

You can use either herbes de Provence or Italian seasoning in this delicious recipe. Serve it over any kind of pasta for a quick meal with European flair.

Baked Catfish Provencal

15 ml (1 tbsp) olive oil

250 ml (1 cup) mushrooms, sliced

1/2 sweet onion, thinly sliced

3 cloves garlic, minced

250 ml (1 cup) grape tomatoes, halved

250 ml (1 cup) crushed tomatoes

5 ml (1 tsp) butter

5 ml (1 tsp) olive oil

2 catfish fillets, 170 to 250 g (6 to 8 oz) each

15 ml (1 tbsp) dried herbes de Provence or Italian herbs

5 ml (1 tsp) salt

5 ml (1 tsp) freshly ground black pepper or to taste

50 ml ( 1/4 cup) chopped Italian parsley

Preheat oven to 200 C (400 F).

In a non-stick fry pan over medium-high heat, place olive oil. Add mushrooms, onion and garlic; saute until tender, about 5 minutes. Add fresh tomatoes and crushed tomatoes; reduce heat to low and cook for 3 more minutes until heated through.

While vegetables are cooking, add butter and olive oil to an ovenproof fry pan over medium-high heat.

Season both sides of the catfish fillets with herbs, salt and pepper. Carefully place catfish in skillet and cook for 3 minutes. Turn fillets and cook another 2 minutes. Remove from heat. Slowly spoon vegetable mixture onto each of the catfish fillets in the skillet. Place in oven and cook for 5 minutes or until fish flakes easily when tested with a fork.

Remove from oven; sprinkle with parsley. Serve with the pasta of your choice.

Nutritional information per serving (for a 170-g/6-oz fillet and not including pasta): 462 calories, 38 g protein, 26 g fat, 19 g carbohydrates, 5 g fibre.

Source: www.catfishinstitute.ca