Pan-Seared Cajun-Spiced Catfish with Roasted Sweet Corn Salsa
A southern-inspired catfish fillet pan-seared with a bold Cajun spice blend, paired with a vibrant roasted sweet corn salsa bursting with fresh herbs and lime. This southern american-inspired seafood ready in about 35 minutes blends fillets (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.
Ingredients
- 4 fillets (6 oz each) catfish fillets
- 2 tbsp Cajun seasoning
- 3 tbsp olive oil
- 3 ears fresh corn on the cob
- 1 cup, halved cherry tomatoes
- 1 medium, diced red bell pepper
- 1/4 cup, finely chopped red onion
- 1/4 cup, chopped fresh cilantro
- 2 tbsp fresh lime juice
- to taste salt
- to taste black pepper
Instructions
- Step 1: Preheat your oven to 425°F. Husk and clean 3 ears of fresh corn, then place them on a baking sheet and roast for 15 minutes, turning once halfway, until the kernels are slightly charred. Allow to cool, then cut the kernels off the cob and set aside.
- Step 2: In a medium bowl, combine the roasted corn kernels with 1 cup halved cherry tomatoes, 1 diced red bell pepper, 1/4 cup finely chopped red onion, 1/4 cup chopped fresh cilantro, and 2 tbsp fresh lime juice. Season with salt and black pepper to taste, then gently toss to combine and let the flavors meld while preparing the fish.
- Step 3: Pat dry 4 catfish fillets (6 oz each) with paper towels. Rub each fillet evenly with 2 tbsp Cajun seasoning on both sides.
- Step 4: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add the seasoned catfish fillets and cook for 4 minutes on the first side without moving, until a golden crust forms.
- Step 5: Carefully flip the fillets and cook for an additional 3-4 minutes until the fish flakes easily with a fork and is opaque throughout.
- Step 6: Plate each catfish fillet and spoon the roasted sweet corn salsa over or alongside. Serve immediately for a flavorful regional-inspired seafood dish.
Frequently asked questions
How long does Pan-Seared Cajun-Spiced Catfish with Roasted Sweet Corn Salsa take to make?
Total time is about 35 minutes (20 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 Sweet 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 Sweet 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 Sweet 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.
What goes well with Pan-Seared Cajun-Spiced Catfish with Roasted Sweet Corn Salsa?
Southern American seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
Related recipes
Jazz-Inspired Blackened Catfish with Cajun Spice Rub
Pan-Seared Catfish with Lowcountry Tomato Gravy
Jazz-Inspired Spicy Cajun Shrimp and Grits
Grilled Cajun-Spiced Catfish with Texas Sweet Corn Salad
Southern-Style Fried Shrimp with Spicy Remoulade
Pan-Seared Octopus with Lemon, Garlic, and Oregano
Equipment for this recipe
Top-rated tools to make this recipe successfully.
