Anti Inflammatory Cajun-Spiced Catfish
Bold Cajun spices meet a lean, flaky fish in a skillet dinner that comes together fast and tastes like it took way more effort than it did. The homemade spice blend — smoked paprika, oregano, thyme, a touch of cayenne, and a few other pantry staples — coats each fillet in layers of warm, complex flavor without relying on any processed sauces or inflammatory seed oils. Extra virgin olive oil is the only fat in the pan, which is exactly the kind of cooking fat that supports a low-inflammation approach. The high heat of a cast iron skillet gives you that gorgeous, deeply golden crust while keeping the inside tender and moist, and the whole thing is done in under ten minutes of cook time. A squeeze of fresh lemon at the end brightens everything up and balances the heat beautifully. This recipe serves four, making it an easy weeknight win that doesn't feel like a compromise at all.
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Learn more →Ingredients
4 servings
For the Cajun spice blend
- 1 tsp smoked paprika
- 1 tsp garlic powder
- ½ tsp onion powder
- ½ tsp dried oregano
- ½ tsp dried thyme
- ½ tsp ground black pepper
- ¼ tsp cayenne pepper
- ¾ tsp kosher salt
For the fish
- 4 catfish fillets (about 6 oz each), patted dry
- 2 tbsp extra virgin olive oil
For serving
- 1 lemon, cut into wedges
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
In a small bowl, combine the smoked paprika, garlic powder, onion powder, dried oregano, dried thyme, black pepper, cayenne, and kosher salt. Stir until evenly mixed.
- 2
Pat the catfish fillets dry with paper towels, then sprinkle the spice blend evenly over both sides of each fillet, pressing gently so it adheres.
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