Pan-Seared Cajun-Spiced Catfish with Roasted Corn Salsa

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

This dish features tender catfish fillets pan-seared with a smoky Cajun spice blend, paired with a vibrant roasted corn salsa that adds sweetness and brightness. This southern american-inspired seafood (gluten free) ready in about 30 minutes blends about 6 oz each catfish fillets, Cajun seasoning, olive oil 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: 15 min Cook: 15 min Serves 4 Southern American cuisine 320 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Knives & cutting boards → Shop all kitchen tools →

Instructions

  1. Step 1: Preheat a grill pan or skillet over medium-high heat. Toss 1 cup corn kernels with 1 tsp olive oil and 1/4 tsp salt, then roast in the pan for 5-7 minutes until lightly charred, stirring occasionally.
  2. Step 2: In a bowl, combine the roasted corn with 1 diced red bell pepper, 1/4 cup finely chopped red onion, 2 tbsp chopped fresh cilantro, and juice of 1 lime. Stir well and set aside to let flavors meld.
  3. Step 3: Pat dry 4 catfish fillets and evenly coat both sides with 2 tbsp Cajun seasoning.
  4. Step 4: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the catfish fillets and sear for 4-5 minutes on each side until the fish is opaque and flakes easily with a fork.
  5. Step 5: Remove the catfish from the skillet and season with 1/2 tsp black pepper and additional salt if desired.
  6. Step 6: Serve each fillet topped with 1/4 of the roasted corn salsa for a balanced combination of smoky, spicy, and fresh flavors.

Frequently asked questions

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

Total time is about 30 minutes (15 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared 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 Pan-Seared 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 Pan-Seared 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 Pan-Seared 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.

Related recipes