Pan-Seared Cajun Catfish with Spiced Okra Sauté

By AislePrompt Editorial · Published 2026-06-22 · Updated 2026-06-22

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A regional Southern U.S. inspired dish featuring pan-seared catfish fillets seasoned with Cajun spices, paired with tender okra sautéed with aromatic garlic and tomatoes. This Southern U.S.-inspired seafood recipe, ready in about 25 minutes, pairs catfish fillets, Cajun seasoning, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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.

Prep: 10 min Cook: 15 min Serves 4 Southern U.S. cuisine 320 cal/serving

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Ingredients

4 fillets (6 oz each) catfish fillets
2 tbsp Cajun seasoning
3 tbsp olive oil
12 oz, sliced into 1/2-inch pieces okra
3 cloves, minced garlic cloves
1 cup, halved cherry tomatoes
1 tbsp lemon juice
1 tsp salt
1/2 tsp black pepper

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Instructions

Step 1: Pat dry 4 catfish fillets and season both sides evenly with 2 tablespoons Cajun seasoning, 1 teaspoon salt, and 1/2 teaspoon black pepper.
Step 2: Heat 2 tablespoons olive oil in a large skillet over medium-high heat until shimmering. Add the catfish fillets and cook for 4 minutes on each side until golden brown and cooked through; remove and keep warm.
Step 3: In the same skillet, add 1 tablespoon olive oil followed by 3 minced garlic cloves and sauté for 30 seconds until fragrant.
Step 4: Add 12 ounces sliced okra and 1 cup halved cherry tomatoes to the skillet; sauté for 5-6 minutes until okra is tender and tomatoes soften.
Step 5: Stir in 1 tablespoon lemon juice, adjust seasoning with salt and pepper to taste, and serve alongside the catfish immediately.