Pan-Seared Catfish with Memphis-Style Dry Rub and Tangy Slaw

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-05-30 · Updated 2026-05-30

A hearty pan-seared catfish fillet seasoned with a smoky Memphis-inspired dry rub, served with a crisp, tangy cabbage slaw that balances the flavors. This southern-inspired seafood ready in about 25 minutes pairs about 6 oz each catfish fillets, paprika, brown sugar for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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 pieces, about 6 oz each catfish fillets
• 2 tbsp paprika
• 1 tbsp brown sugar
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp cayenne pepper
• 1 tsp salt
• 1/2 tsp black pepper
• 3 tbsp olive oil
• 3 cups thinly shredded green cabbage
• 1 cup thinly shredded red cabbage
• 1 medium, grated carrot
• 3 tbsp apple cider vinegar
• 1 tbsp honey
• 1 tsp Dijon mustard
• 2 tbsp mayonnaise
• 1/2 tsp, for slaw salt
• 1/4 tsp, for slaw black pepper

Instructions

1. Step 1: In a small bowl, combine 2 tbsp paprika, 1 tbsp brown sugar, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp cayenne pepper, 1 tsp salt, and 1/2 tsp black pepper to make the dry rub. Pat dry 4 catfish fillets with paper towels and evenly coat both sides with the dry rub.
2. Step 2: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add the catfish fillets and cook for 4-5 minutes on each side until the exterior is golden brown and the fish flakes easily with a fork.
3. Step 3: While the fish cooks, prepare the slaw by combining 3 cups green cabbage, 1 cup red cabbage, and 1 grated medium carrot in a large bowl.
4. Step 4: In a separate small bowl, whisk together 3 tbsp apple cider vinegar, 1 tbsp honey, 1 tsp Dijon mustard, 2 tbsp mayonnaise, 1/2 tsp salt, and 1/4 tsp black pepper until smooth and emulsified.
5. Step 5: Pour the dressing over the cabbage mixture and toss thoroughly until all the vegetables are evenly coated. Let the slaw sit while the fish finishes cooking to meld flavors.
6. Step 6: Serve each pan-seared catfish fillet topped with a generous scoop of the tangy cabbage slaw for a balanced, flavorful meal.