Seared Cajun-Spiced Catfish with Tomato and Okra Stew
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 ready in about 40 minutes pairs (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.
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Seared Cajun-Spiced Catfish with Tomato and Okra Stew take to make?
Total time is about 40 minutes (15 min prep + 25 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 Tomato and Okra Stew?
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 (6 oz each) catfish fillets from drying out.
Can I substitute ingredients in Seared Cajun-Spiced Catfish with Tomato and Okra Stew?
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 Tomato and Okra Stew 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.
What goes well with Seared Cajun-Spiced Catfish with Tomato and Okra Stew?
Southern seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
