Pan-Seared Catfish with Spicy Oklahoma BBQ Glaze

By AislePrompt Editorial · Published 2026-07-28 · Updated 2026-07-28

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.

This dish features tender catfish fillets pan-seared and finished with a smoky, spicy BBQ glaze inspired by the regional flavors of Oklahoma and South Kansas. This American-inspired seafood recipe, ready in about 25 minutes, pairs catfish fillets, olive oil, smoked paprika 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.

Prep: 10 min Cook: 15 min Serves 4 American cuisine 320 cal/serving

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Ingredients

4 pieces, 6 oz each catfish fillets
3 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1 tsp salt
1/2 tsp black pepper
1/2 cup ketchup
2 tbsp apple cider vinegar
1 tbsp brown sugar
1 tsp hot sauce
1 tsp Worcestershire sauce
1/2 tsp onion powder

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Instructions

Step 1: Pat dry 4 catfish fillets (6 oz each) and season both sides evenly with 1 tsp salt, 1/2 tsp black pepper, 1 tsp smoked paprika, and 1/2 tsp garlic powder.
Step 2: Heat 3 tbsp olive oil in a large skillet over medium-high heat until shimmering. Add the catfish fillets and sear for 4 minutes on each side until golden brown and cooked through, flipping carefully to avoid breaking.
Step 3: While catfish cooks, combine 1/2 cup ketchup, 2 tbsp apple cider vinegar, 1 tbsp brown sugar, 1 tsp hot sauce, 1 tsp Worcestershire sauce, and 1/2 tsp onion powder in a small saucepan. Bring to a simmer over medium heat and cook, stirring occasionally, until thickened and glossy, about 5 minutes.
Step 4: Spoon the spicy BBQ glaze generously over the cooked catfish fillets and serve immediately with your choice of sides.