Pan-Seared Catfish with Cajun-Spiced Rice and Sauteed Greens

By AislePrompt Editorial · Published 2026-05-30 · Updated 2026-05-30

Flaky pan-seared catfish fillets seasoned with Cajun spices served over flavorful rice and sautéed leafy greens for a balanced Southern-inspired dinner. This 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 380 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 (about 5 oz each) catfish fillets
• 2 tbsp cajun seasoning
• 3 tbsp, divided olive oil
• 1 cup long grain white rice
• 2 cups chicken broth
• 1 small, finely diced yellow onion
• 3 cloves minced garlic cloves
• 4 cups fresh spinach
• 1 tbsp lemon juice
• 1 1/2 tsp, divided salt
• 1 tsp, divided black pepper

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Rinse 1 cup long grain white rice under cold water until water runs clear. In a medium saucepan, heat 1 tbsp olive oil over medium heat. Add 1 small finely diced yellow onion and 1 minced garlic clove, sautéing for 2 minutes until fragrant and translucent.
2. Step 2: Add the rinsed rice and stir to coat with oil and aromatics. Pour in 2 cups chicken broth and 1/2 tsp salt. Bring to a boil, then cover and reduce heat to low. Simmer for 18 minutes until the rice is tender and liquid is absorbed. Remove from heat and let stand covered for 5 minutes.
3. Step 3: While rice cooks, pat dry 4 catfish fillets and season both sides evenly with 2 tbsp Cajun seasoning, 1 tsp salt, and 1/2 tsp black pepper.
4. Step 4: Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the catfish fillets and cook for 4-5 minutes per side until the edges are crispy and fish flakes easily with a fork. Remove from skillet and keep warm.
5. Step 5: In the same skillet, add remaining 1 tbsp olive oil and 2 minced garlic cloves. Sauté for 30 seconds until fragrant, then add 4 cups fresh spinach and 1/2 tsp salt and 1/4 tsp black pepper. Cook, stirring, until the spinach wilts, about 3 minutes. Remove from heat and stir in 1 tbsp fresh lemon juice.
6. Step 6: Fluff the rice with a fork and serve the Cajun-spiced catfish fillets on a bed of the rice alongside the sautéed spinach.