Pan-Seared Catfish with Cajun-Spiced Grits

By AislePrompt Editorial · Published 2026-05-13 · Updated 2026-05-13

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Golden pan-seared catfish fillets served atop creamy grits seasoned with bold Cajun spices for a Southern-inspired dinner. This American Southern-inspired seafood recipe, ready in about 40 minutes, pairs 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 420 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: 30 min Serves 4 American Southern cuisine 420 cal/serving

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Ingredients

4 (6 oz each) catfish fillets
2 tbsp cajun seasoning
3 tbsp olive oil
4 cups water
1 cup stone-ground grits
1/2 cup shredded sharp cheddar cheese
3 tbsp unsalted butter
1 tsp salt
1/2 tsp black pepper
2 tbsp chopped green onions

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Instructions

Step 1: In a medium saucepan, bring 4 cups water to a boil. Stir in 1 cup stone-ground grits and 1 tsp salt. Reduce heat to low, cover, and simmer for 20-25 minutes, stirring occasionally until thick and creamy.
Step 2: Remove grits from heat and stir in 3 tbsp unsalted butter and 1/2 cup shredded sharp cheddar cheese until melted and smooth.
Step 3: Pat 4 catfish fillets dry and season both sides evenly with 2 tbsp Cajun seasoning.
Step 4: Heat 3 tbsp olive oil 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 opaque flesh.
Step 5: Serve each catfish fillet over a bed of cheesy grits, garnished with 2 tbsp chopped green onions.