Sheet Pan Cajun-Spiced Catfish with Roasted Okra and Tomatoes

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

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A simple sheet pan dinner combining tender catfish fillets dusted with Cajun spices and roasted okra and cherry tomatoes for a flavorful, easy meal. This Caribbean-inspired seafood recipe, ready in about 28 minutes, pairs catfish fillets, okra pods, cherry tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 290 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: 18 min Serves 4 Caribbean cuisine 290 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 425°F. Line a large sheet pan with parchment paper or foil.
  2. Step 2: In a large bowl, toss 12 oz halved okra and 1 pint halved cherry tomatoes with 2 tbsp olive oil, 1 tsp salt, and 1/2 tsp black pepper. Spread evenly on one side of the sheet pan.
  3. Step 3: In the same bowl, combine 4 catfish fillets with 1 tbsp olive oil, 2 tbsp Cajun seasoning, 1 tsp garlic powder, and 1 tbsp lemon juice. Rub the spices evenly over the fish.
  4. Step 4: Place the seasoned catfish fillets on the other side of the sheet pan.
  5. Step 5: Roast everything in the oven for 15-18 minutes until the catfish flakes easily with a fork and the vegetables are tender with blistered edges.
  6. Step 6: Remove from oven and garnish with 2 tbsp chopped fresh parsley before serving.

Frequently asked questions

How long does Sheet Pan Cajun-Spiced Catfish with Roasted Okra and Tomatoes take to make?

Total time is about 28 minutes (10 min prep + 18 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 Sheet Pan Cajun-Spiced Catfish with Roasted Okra and Tomatoes?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Sheet Pan Cajun-Spiced Catfish with Roasted Okra and Tomatoes?

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 Sheet Pan Cajun-Spiced Catfish with Roasted Okra and Tomatoes 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 Sheet Pan Cajun-Spiced Catfish with Roasted Okra and Tomatoes?

Caribbean 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.

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