Pan-Seared Catfish with Southern Soul Spice Rub

By AislePrompt Editorial · Published 2026-06-28 · Updated 2026-06-28

This pan-seared catfish features a flavorful Southern-inspired spice rub that highlights the soul of classic American comfort cooking. This American-inspired seafood recipe, ready in about 20 minutes, pairs catfish fillets, smoked paprika, garlic powder for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 240 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 (6 oz each) catfish fillets
• 2 tsp smoked paprika
• 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
• 4 lemon wedges

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Instructions

1. Step 1: In a small bowl, mix 2 tsp smoked paprika, 1 tsp garlic powder, 1 tsp onion powder, 1/2 tsp cayenne pepper, 1 tsp salt, and 1/2 tsp black pepper to create the spice rub.
2. Step 2: Pat dry 4 catfish fillets (6 oz each) with paper towels, then evenly coat both sides with the spice rub.
3. Step 3: Heat 3 tbsp olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
4. Step 4: Place the catfish fillets in the skillet and cook for 4-5 minutes per side until the edges are golden and the fish flakes easily with a fork.
5. Step 5: Remove from heat and serve immediately with 4 lemon wedges for squeezing over the top.