Pan-Seared Catfish with Cajun Butter and Charred Okra

By AislePrompt Editorial · ·

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 developed and reviewed.

Tender pan-seared catfish fillets topped with spicy Cajun butter served alongside smoky charred okra. This Southern United States-inspired seafood recipe (gluten free, low carb), ready in about 30 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 350 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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 United States cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 catfish fillets and season evenly on both sides with 2 tbsp Cajun seasoning. Set aside.
  2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the catfish fillets and cook for 4 minutes per side until golden brown and cooked through, then transfer to a warm plate.
  3. Step 3: In the same skillet, add 1 tbsp olive oil and 12 oz halved okra pods. Sauté over medium-high heat for 6-8 minutes, stirring occasionally, until okra is charred in spots and tender. Season with 1 tsp salt and 1/2 tsp black pepper.
  4. Step 4: Meanwhile, melt 4 tbsp unsalted butter in a small saucepan over low heat. Stir in 2 minced garlic cloves and cook for 1 minute until fragrant but not browned.
  5. Step 5: Remove butter from heat and stir in 1 tbsp fresh lemon juice and 2 tbsp chopped fresh parsley. Drizzle the Cajun butter over the catfish fillets.
  6. Step 6: Plate the catfish topped with Cajun butter alongside the charred okra and serve immediately.

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