Seared Cajun-Spiced Catfish with Tomato and Okra Stew

By AislePrompt Editorial · Published 2026-06-30 · Updated 2026-06-30

Tender catfish fillets coated in Cajun spices and pan-seared, served alongside a slow-simmered tomato and okra stew rich with Southern flavors. This Southern-inspired seafood recipe, ready in about 40 minutes, pairs 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.

Ingredients

• 4 (6 oz each) catfish fillets
• 2 tbsp cajun seasoning
• 3 tbsp olive oil
• 1 cup yellow onion, diced
• 3 garlic cloves, minced
• 1 cup fresh okra, sliced
• 1 can (14 oz) diced tomatoes (canned)
• 1 cup chicken broth
• 1 tsp smoked paprika
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup chopped green onions
• 2 tbsp fresh parsley, chopped

The Dutch oven we’d braise this in → Best Dutch Ovens for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Pat 4 catfish fillets dry and coat both sides evenly with 2 tbsp Cajun seasoning. Heat 2 tbsp olive oil in a large skillet over medium-high heat and sear the catfish for 4 minutes per side until golden crust forms and fish flakes easily. Remove fish and keep warm.
2. Step 2: In the same skillet, add 1 tbsp olive oil over medium heat. Sauté 1 cup diced yellow onion until translucent, about 4 minutes.
3. Step 3: Add 3 cloves minced garlic and cook for 30 seconds until fragrant. Stir in 1 cup sliced fresh okra and cook for 3 minutes.
4. Step 4: Pour in 1 can (14 oz) diced tomatoes with juices and 1 cup chicken broth. Season with 1 tsp salt, 1/2 tsp black pepper, and 1 tsp smoked paprika. Simmer uncovered for 10 minutes until stew thickens slightly.
5. Step 5: Stir in 1/4 cup chopped green onions and 2 tbsp chopped fresh parsley. Serve the catfish fillets over the tomato and okra stew immediately.