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A classic Cajun dish featuring tender catfish fillets coated in a bold, smoky spice blend and seared in a screaming-hot cast-iron skillet. Ready in under 20 minutes, it's a taste of New Orleans right in your kitchen.
For 4 servings
Prepare the Spice Rub and Butter
Coat the Catfish Fillets
Heat the Skillet
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A classic Cajun dish featuring tender catfish fillets coated in a bold, smoky spice blend and seared in a screaming-hot cast-iron skillet. Ready in under 20 minutes, it's a taste of New Orleans right in your kitchen.
This cajun_creole recipe takes 18 minutes to prepare and yields 4 servings. At 377.65 calories per serving with 19.85g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Sear the Catfish
Serve Immediately
While catfish is classic, this recipe works wonderfully with other firm fish fillets. Redfish is the traditional choice, but tilapia, cod, or mahi-mahi are also excellent options.
For a milder version, reduce the cayenne pepper to 1/4 teaspoon or omit it entirely. For a spicier kick, increase the cayenne or add a pinch of red pepper flakes to the spice blend.
Instead of just parsley, garnish with a mix of fresh herbs like cilantro and chives for a brighter finish.
While butter provides a rich, nutty flavor, you can use ghee or a high-smoke-point oil like avocado oil for dipping the fish before dredging in spices.
Catfish is packed with high-quality protein, which is essential for building and repairing tissues, supporting muscle mass, and promoting a feeling of fullness.
This dish provides beneficial omega-3 fatty acids (EPA and DHA), known for supporting heart health by reducing inflammation and improving cholesterol levels, as well as promoting brain function.
The cayenne pepper in the spice blend contains capsaicin, a compound that can provide a temporary boost to your metabolism and may aid in fat burning.
Blackening is a Cajun cooking technique where food, typically fish, is dipped in melted butter, coated in a specific spice blend, and then seared in a screaming-hot cast-iron skillet. The dark color comes from the charred spices, not from burning the fish itself, creating an intensely flavorful, smoky crust.
It can be part of a healthy diet. Catfish is a great source of lean protein and omega-3 fatty acids. The main health consideration is the amount of butter used. To make it healthier, you can use less butter or substitute it with a heart-healthy oil.
One serving of this Blackened Catfish (one 6 oz fillet with its share of butter and spices) contains approximately 395 calories. This can vary slightly based on the exact size of the fillet and the amount of butter absorbed.
While a cast-iron skillet is highly recommended for its heat retention, you can use a heavy-bottomed stainless steel pan. Avoid non-stick pans, as the high heat required for blackening can damage the coating and release harmful fumes.
Store leftover catfish in an airtight container in the refrigerator for up to 2 days. To reheat, warm it gently in a skillet over medium-low heat or in an oven at 300°F (150°C) until heated through. Avoid the microwave, as it can make the fish rubbery.