Pan-Seared Catfish with Creole Tomato Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Delicate Gulf catfish filets pan-seared until golden and topped with a vibrant Creole tomato sauce rich in peppers, onions, and spices. This southern-inspired seafood ready in about 35 minutes blends filets (6 oz each) Catfish filets, Olive oil, small Yellow onion, finely chopped into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 15 min Cook: 20 min Serves 4 Southern cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 small finely chopped yellow onion, 1/2 diced green bell pepper, and 1 diced celery stalk. Sauté for 5 minutes until softened.
  2. Step 2: Add 2 minced garlic cloves, 1 1/2 cups canned crushed tomatoes, 1 tbsp tomato paste, 1 tbsp Creole seasoning, 1 tsp hot sauce, 3/4 tsp salt, and 1/2 tsp black pepper. Stir and simmer uncovered for 10 minutes until sauce thickens slightly.
  3. Step 3: Meanwhile, pat dry 4 catfish filets and season both sides with 1/2 tsp salt and 1/4 tsp black pepper each.
  4. Step 4: In a separate skillet, heat 1 tbsp olive oil over medium-high heat. Add catfish filets and sear for 4 minutes per side until golden brown and cooked through.
  5. Step 5: Plate each catfish filet and spoon generous amounts of the Creole tomato sauce over the top. Garnish with 2 tbsp chopped fresh parsley and serve with lemon wedges on the side.

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Frequently asked questions

How long does Pan-Seared Catfish with Creole Tomato Sauce take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Catfish with Creole Tomato Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Catfish with Creole Tomato Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Catfish with Creole Tomato Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Pan-Seared Catfish with Creole Tomato Sauce?

Southern seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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