Pan-Seared Catfish with Creamy Jalapeño-Cilantro Sauce

By AislePrompt Editorial · Published 2026-07-26 · Updated 2026-07-26

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 developed and reviewed.

Crisp-skinned catfish filets are pan-seared and served with a luscious, tangy sauce brightened with fresh jalapeño and cilantro. This Southern American-inspired seafood recipe, ready in about 20 minutes, pairs catfish filets, olive oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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: 10 min Serves 4 Southern American cuisine 350 cal/serving

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Ingredients

4 pieces, about 6 oz each catfish filets
3 tbsp olive oil
1 tsp salt
1/2 tsp black pepper
1/2 cup mayonnaise
1/4 cup sour cream
1 small, seeded and finely chopped jalapeño pepper
2 tbsp chopped fresh cilantro
1 tbsp lime juice
1/4 tsp garlic powder

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Instructions

Step 1: Pat dry 4 catfish filets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
Step 2: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering.
Step 3: Place the catfish filets skin-side down and cook for 4-5 minutes without moving until the edges are crispy and golden, then flip and cook for another 3 minutes until cooked through and opaque.
Step 4: While fish cooks, combine 1/2 cup mayonnaise, 1/4 cup sour cream, 1 small finely chopped seeded jalapeño, 2 tbsp chopped fresh cilantro, 1 tbsp lime juice, and 1/4 tsp garlic powder in a bowl. Stir until smooth and creamy.
Step 5: Serve the pan-seared catfish topped with a generous spoonful of the creamy jalapeño-cilantro sauce.