Seared Cajun-Spiced Catfish with Roasted Corn and Black Bean Salad

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

A bold sear on catfish fillets coated with Cajun spices paired with a vibrant roasted corn and black bean salad to balance smoky and fresh flavors. This southern american-inspired seafood (gluten free) ready in about 35 minutes pairs fillets (6 oz each) catfish fillets, Cajun seasoning, olive oil 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: 15 min Cook: 20 min Serves 4 Southern American cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 425°F. Toss 1 cup fresh corn kernels with 1 tbsp olive oil and a pinch of salt on a baking sheet. Roast for 15 minutes until slightly charred and fragrant.
  2. Step 2: While the corn roasts, pat dry 4 catfish fillets and evenly coat both sides with 2 tbsp Cajun seasoning.
  3. Step 3: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add catfish fillets and sear for 4-5 minutes per side until the edges are crispy and fish flakes easily with a fork.
  4. Step 4: In a mixing bowl, combine the roasted corn, 1 cup drained black beans, 1/2 cup diced red bell pepper, 1/4 cup finely chopped red onion, 2 tbsp lime juice, and 1/4 cup chopped fresh cilantro. Season with salt and black pepper to taste and toss gently.
  5. Step 5: Serve the seared catfish atop a bed of the roasted corn and black bean salad while warm.

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Frequently asked questions

How long does Seared Cajun-Spiced Catfish with Roasted Corn and Black Bean Salad take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Seared Cajun-Spiced Catfish with Roasted Corn and Black Bean Salad?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep cajun seasoning from drying out.

Can I substitute ingredients in Seared Cajun-Spiced Catfish with Roasted Corn and Black Bean Salad?

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 Seared Cajun-Spiced Catfish with Roasted Corn and Black Bean Salad 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.

Is Seared Cajun-Spiced Catfish with Roasted Corn and Black Bean Salad gluten free?

Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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