Pan-Seared Catfish with Cajun Spiced Grits and Tomato Gravy

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-08-04 · Updated 2026-08-04

Flaky pan-seared catfish seasoned with Cajun spices served atop creamy grits infused with sharp cheddar and topped with a rich tomato gravy. This American-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.

Ingredients

• 4 fillets (6 oz each) catfish fillets
• 2 tbsp Cajun seasoning
• 3 tbsp olive oil
• 4 cups water
• 1 cup stone-ground grits
• 1 cup shredded sharp cheddar cheese
• 2 tbsp unsalted butter
• 1 tsp salt
• 1/2 tsp black pepper
• 14 oz can diced canned tomatoes
• 2 cloves minced garlic cloves
• 1/2 cup diced onion
• 1 tbsp all-purpose flour
• 1 tbsp olive oil (for gravy)
• 2 tbsp for garnish chopped parsley

Instructions

1. Step 1: In a medium saucepan, bring 4 cups water and 1 tsp salt to a boil. Slowly whisk in 1 cup stone-ground grits, reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally to prevent clumping.
2. Step 2: When grits are thick and creamy, stir in 1 cup shredded sharp cheddar cheese and 2 tbsp unsalted butter until melted and smooth. Keep warm.
3. Step 3: While grits cook, sprinkle 2 tbsp Cajun seasoning evenly over both sides of 4 catfish fillets.
4. Step 4: Heat 3 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add catfish fillets and cook for 4 minutes per side until edges are crispy and fish flakes easily with a fork.
5. Step 5: For tomato gravy, heat 1 tbsp olive oil in a small saucepan over medium heat. Add 1/2 cup diced onion and 2 minced garlic cloves, sautéing for 3-4 minutes until translucent and fragrant.
6. Step 6: Stir in 1 tbsp all-purpose flour and cook for 1 minute to form a roux. Slowly whisk in 14 oz canned diced tomatoes with juices and simmer for 5-7 minutes until thickened.
7. Step 7: Season gravy with salt and pepper to taste. Serve catfish atop cheesy grits, spoon tomato gravy over, and garnish with 2 tbsp chopped parsley.