Pan-Seared Catfish with Cajun Butter and Roasted Vegetables
This dish features tender catfish fillets pan-seared to golden perfection and topped with a spicy Cajun butter sauce, served alongside a medley of roasted seasonal vegetables. This american-inspired seafood (gluten free) ready in about 45 minutes pairs fillets (6 oz each) catfish fillets, Cajun seasoning, unsalted butter for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 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 Cajun seasoning
- 4 tbsp unsalted butter
- 3 cloves minced garlic cloves
- 2 tbsp fresh lemon juice
- 3 tbsp olive oil
- 1 medium, sliced into 1/2-inch rounds zucchini
- 1 large, cut into 1-inch pieces red bell pepper
- 1 medium, sliced into 1/2-inch rounds yellow squash
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp chopped fresh parsley
Instructions
- Step 1: Preheat your oven to 425°F. Toss 1 sliced medium zucchini, 1 large chopped red bell pepper, and 1 sliced medium yellow squash with 2 tbsp olive oil, 1 tsp salt, and 1/2 tsp black pepper. Spread evenly on a baking sheet and roast for 20 minutes until tender and caramelized.
- Step 2: While vegetables roast, pat dry 4 catfish fillets and season both sides evenly with 2 tbsp Cajun seasoning.
- Step 3: Heat 1 tbsp olive oil in a large nonstick skillet over medium-high heat. Add the catfish fillets and sear for 4 minutes on each side until golden brown and cooked through, with an internal temperature of 145°F. Remove fish and keep warm.
- Step 4: Reduce heat to medium-low and add 4 tbsp unsalted butter and 3 minced garlic cloves to the same skillet. Stir butter and garlic for 2 minutes until fragrant and the butter is melted.
- Step 5: Stir in 2 tbsp fresh lemon juice and 2 tbsp chopped fresh parsley, then pour the Cajun butter sauce over the catfish fillets.
- Step 6: Plate the catfish alongside the roasted vegetables and spoon any remaining butter sauce over the top before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Catfish with Cajun Butter and Roasted Vegetables take to make?
Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Catfish with Cajun Butter and Roasted Vegetables?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cajun seasoning from drying out.
Can I substitute ingredients in Pan-Seared Catfish with Cajun Butter and Roasted Vegetables?
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 Catfish with Cajun Butter and Roasted Vegetables 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 Catfish with Cajun Butter and Roasted Vegetables 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.
