Pan-Seared Catfish with Cajun Spice Rub

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

Tender catfish fillets pan-seared with a flavorful Cajun spice blend for a Southern-inspired seafood dish. This southern united states-inspired seafood (gluten free, low carb) ready in about 20 minutes pairs fillets (6 oz each) catfish fillets, olive oil, paprika for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 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.

Prep: 10 min Cook: 10 min Serves 4 Southern United States cuisine 220 cal/serving
Plan a meal with the AI → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Instructions

  1. Step 1: In a small bowl, combine 2 tsp paprika, 1 tsp cayenne pepper, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp dried thyme, 1/2 tsp dried oregano, 1 tsp salt, and 1/2 tsp black pepper to make the Cajun spice rub.
  2. Step 2: Pat dry 4 catfish fillets (6 oz each) with paper towels. Rub the spice mixture evenly over both sides of each fillet.
  3. Step 3: Heat 3 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the fillets and cook for 4 minutes on the first side until edges are crispy and golden.
  4. Step 4: Carefully flip the fillets and cook for another 3-4 minutes until the fish flakes easily with a fork.
  5. Step 5: Serve immediately with lemon wedges to squeeze over the top.

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Cookware & pots → Shop all kitchen tools →

Frequently asked questions

How long does Pan-Seared Catfish with Cajun Spice Rub take to make?

Total time is about 20 minutes (10 min prep + 10 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 Rub?

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 olive oil from drying out.

Can I substitute ingredients in Pan-Seared Catfish with Cajun Spice Rub?

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 Rub 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 Spice Rub gluten free?

Yes — this recipe is tagged gluten free, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

Related recipes