Pan-Seared Catfish with Cajun Spice and Tomato Okra Stew
A flavorful Southern-inspired dish featuring crispy pan-seared catfish seasoned with Cajun spices, served alongside a hearty tomato and okra stew. This southern-inspired seafood ready in about 40 minutes pairs (6 oz each) 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.
Ingredients
- 4 pieces (6 oz each) catfish fillets
- 2 tbsp Cajun seasoning
- 3 tbsp olive oil
- 2 cups sliced into 1/2-inch pieces okra
- 1 can (14.5 oz) diced tomatoes
- 1 medium, diced yellow onion
- 3 cloves, minced garlic cloves
- 1 medium, diced green bell pepper
- 1 cup vegetable broth
- 1 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper
- for serving lemon wedges
Instructions
- Step 1: Pat dry 4 catfish fillets and rub both sides evenly with 2 tbsp Cajun seasoning.
- Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the catfish and cook for 4 minutes per side until golden brown and cooked through; remove and keep warm.
- Step 3: In the same skillet, add 1 tbsp olive oil, then sauté 1 diced medium yellow onion, 1 diced green bell pepper, and 3 minced garlic cloves over medium heat for 4-5 minutes until softened and fragrant.
- Step 4: Stir in 2 cups sliced okra and cook for 3 minutes until it starts to tenderize.
- Step 5: Add 1 can (14.5 oz) diced tomatoes, 1 cup vegetable broth, 1 tsp smoked paprika, 1 tsp salt, and 1/2 tsp black pepper. Simmer for 10 minutes until the stew thickens and the okra is tender.
- Step 6: Serve the catfish fillets atop the tomato okra stew, garnished with lemon wedges for squeezing.
Frequently asked questions
How long does Pan-Seared Catfish with Cajun Spice and Tomato Okra Stew take to make?
Total time is about 40 minutes (15 min prep + 25 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 Spice and Tomato Okra Stew?
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 (6 oz each) catfish fillets from drying out.
Can I substitute ingredients in Pan-Seared Catfish with Cajun Spice and Tomato Okra Stew?
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 Spice and Tomato Okra Stew 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 Catfish with Cajun Spice and Tomato Okra Stew?
Southern 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.
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