Blackened Catfish with Cajun Spice Rub

By AislePrompt Editorial · Published 2026-07-29 · Updated 2026-07-29

This Southern US-inspired seafood recipe, ready in about 20 minutes, pairs catfish fillets, olive oil, paprika for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.

Ingredients

• 4 fillets (6 oz each) catfish fillets
• 2 tbsp olive oil
• 1 tbsp paprika
• 1 tsp cayenne pepper
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp dried thyme
• 1/2 tsp dried oregano
• 1 tsp salt
• 1/2 tsp black pepper
• 4 lemon wedges

The cast-iron skillet we’d sear this in → Best Cast Iron Skillets for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: In a small bowl, mix 1 tbsp paprika, 1 tsp cayenne pepper, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp dried thyme, 1/2 tsp dried oregano, 1 tsp salt, and 1/2 tsp black pepper to create the Cajun spice rub.
2. Step 2: Pat dry 4 catfish fillets (6 oz each) and evenly coat each with 2 tbsp olive oil, then generously rub the Cajun spice mix all over the fillets, pressing it in to adhere well.
3. Step 3: Heat a large cast-iron skillet over medium-high heat until hot, about 3 minutes. Add the catfish fillets and sear for 4-5 minutes on each side until the exterior is darkened and spices are fragrant, and the fish flakes easily with a fork.
4. Step 4: Remove the fillets from heat and serve immediately with 4 lemon wedges to squeeze over the top for a bright finish.