Freshwater Fish Recipes!

Freshwater fish recipes


North American freshwater fish taste great and can be eaten at any time of the day and night.  Although lower in Omega 3 fatty acids, as some saltwater fish, freshwater fish are low in fat and high in protein.  One serving of most freshwater fish provides more than 30 percent of the recommended daily protein intake for adults.

We have added a couple of our favourite recipes for you to try out in 3 simple steps.  Happy Cooking!

If pregnant, always seek medical advice before eating fish.


Poached Catfish

Serves: 6


4 (6-ounce) farm-raised catfish fillets

1 teaspoon Cooking spray

1/2 cup finely chopped shallots

4 crushed garlic cloves

2 1/2 tablespoons paprika

2 tablespoons salt

1 tablespoon black pepper

1 tablespoon onion powder

1 tablespoon cayenne pepper

1 tablespoon dried leaf oregano

1 tablespoon dried thyme

1 1/2 cups Riesling or other slightly sweet white wine


Step 1

Sprinkle fish with seasoning and leave to marinade overnight.

Step 2

Melt the butter in a large non-stick skillet coated with cooking spray over medium-high heat. Add the shallots and garlic; sauté 3 minutes. Add wine; bring to a boil. Add fish; cover, reduce heat, and simmer for 14-16 mins, if the fish flakes easily when tested with a fork, you will know its ready.

Step 3

Remove fish with a spatula; place 1 fillet on each of 4 plates. Bring poaching liquid to a boil; cook until reduced to 1/2 cup (about 2 minutes). Strain poaching liquid through a sieve into a bowl; discard solids. Spoon 2 tablespoons poaching liquid over each fillet.


Rainbow Trout

Serves: 2


2 teaspoons olive oil, or to taste

2 whole rainbow trout, gutted and cleaned

1/4 teaspoon dried dill

1/4 teaspoon dried thyme

salt and freshly ground black pepper to taste

2 crushed garlic cloves

2 slices of lemon

2 tablespoons hot water


Step 1

Preheat oven to 200 C / Gas 6. Grease a baking dish with about 1 teaspoon olive oil.

Step 2

Place trout on a baking dish and coat with remaining olive oil. Season the inside and outside of fish with the dill, thyme, salt and pepper. Stuff each fish with crushed garlic and place a lemon slice on each fish.

Step 3

Bake in the preheated oven for 10 minutes. Add the water to the dish and bake for around 10 minutes or until fish flakes easily, when tested with a fork.

We hope you enjoyed these freshwater fish recipes!  Try them out, you will not be disappointed.

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