Baked Cajun-Spiced Catfish with Roasted Corn Salsa

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Oven-baked catfish fillets seasoned with bold Cajun spices paired with a fresh roasted corn and tomato salsa for a vibrant southern-inspired dish. This southern us-inspired seafood (gluten free) ready in about 30 minutes blends (6 oz each) catfish fillets, olive oil, cajun seasoning into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 20 min Serves 4 Southern US cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 400°F. Toss 1 cup fresh corn kernels with 1 tbsp olive oil and spread on a baking sheet. Roast for 15 minutes until lightly charred.
  2. Step 2: While corn roasts, combine 4 catfish fillets with 2 tbsp olive oil, 2 tbsp Cajun seasoning, 1 tsp salt, and 1/2 tsp black pepper. Rub evenly and place on a parchment-lined baking tray.
  3. Step 3: Bake the catfish for 12-15 minutes until opaque and flakes easily with a fork.
  4. Step 4: In a bowl, mix the roasted corn with 1 cup quartered cherry tomatoes, 1/2 cup diced red bell pepper, 2 tbsp lime juice, 1/4 cup chopped cilantro, and 2 thinly sliced green onions. Stir to combine.
  5. Step 5: Serve each catfish fillet topped with 1/4 of the roasted corn salsa.

Equipment for this recipe

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Frequently asked questions

How long does Baked Cajun-Spiced Catfish with Roasted Corn Salsa take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Baked Cajun-Spiced Catfish with Roasted Corn Salsa?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Baked Cajun-Spiced Catfish with Roasted Corn Salsa?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Baked Cajun-Spiced Catfish with Roasted Corn Salsa for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Baked Cajun-Spiced Catfish with Roasted Corn Salsa gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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