Pan-Seared Catfish with Cajun Spice Rub

By AislePrompt Editorial · Published 2026-06-07 · Updated 2026-06-07

Tender catfish fillets pan-seared with a flavorful Cajun spice blend for a Southern-inspired seafood dish. This Southern United States-inspired seafood recipe (gluten free, low carb), ready in about 20 minutes, pairs 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 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.

Ingredients

• 4 fillets (6 oz each) catfish fillets
• 3 tbsp olive oil
• 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
• 1/2 tsp black pepper
• for serving lemon wedges

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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.