Pan-Seared Catfish with Cajun-Spiced Dirty Rice

By AislePrompt Editorial · Published 2026-05-24 · Updated 2026-05-24

Tender catfish fillets pan-seared with Cajun spices served alongside flavorful dirty rice loaded with bell peppers and herbs. This Southern-inspired seafood recipe, ready in about 40 minutes, pairs catfish fillets, olive oil, Cajun seasoning for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 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 (6 oz each) catfish fillets
• 3 tbsp olive oil
• 2 tbsp Cajun seasoning
• 1 cup long-grain white rice
• 2 cups chicken broth
• 1/2 cup green bell pepper, diced
• 1/2 cup onion, diced
• 1/2 cup celery stalk, diced
• 2 garlic cloves, minced
• 2 tbsp fresh parsley, chopped
• 1 tsp salt
• 1/2 tsp black pepper
• 1 tbsp butter

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Instructions

1. Step 1: Rinse 1 cup long-grain white rice under cold water until water runs clear. In a medium saucepan, bring 2 cups chicken broth to a boil. Add rice, cover, reduce heat to low, and simmer for 18 minutes until rice is tender. Remove from heat and fluff with a fork.
2. Step 2: While rice cooks, heat 2 tablespoons olive oil in a large skillet over medium heat. Add 1/2 cup diced green bell pepper, 1/2 cup diced onion, and 1/2 cup diced celery. Sauté for 5 minutes until vegetables soften.
3. Step 3: Add 2 minced garlic cloves and cook for 1 minute until fragrant. Stir in the cooked rice, 1 teaspoon salt, 1/2 teaspoon black pepper, and 2 tablespoons chopped fresh parsley. Mix well and keep warm.
4. Step 4: Pat dry 4 catfish fillets and season both sides evenly with 2 tablespoons Cajun seasoning.
5. Step 5: Heat remaining 1 tablespoon olive oil and 1 tablespoon butter in a large skillet over medium-high heat. Add catfish fillets and cook for 4-5 minutes per side until golden brown and cooked through, with internal temperature reaching 145°F.
6. Step 6: Plate the catfish over a bed of dirty rice and garnish with additional parsley if desired.