Breastfeeding Friendly Cajun-Spiced Catfish
Catfish is an underrated weeknight hero, and this Cajun-spiced version delivers bold, smoky flavor without relying on anything that needs to be avoided during breastfeeding. The homemade spice blend — smoked paprika, garlic powder, oregano, thyme, and just enough cayenne — means you know exactly what's going into every bite, no mystery seasonings or additives from a packet. Catfish is also a lower-mercury fish, making it a smart, protein-rich choice when you're eating with your baby's wellbeing in mind. A hot cast iron skillet does all the heavy lifting, building a deeply golden crust in just a few minutes per side while keeping the inside tender and flaky. A squeeze of fresh lemon at the end brightens everything up and cuts through the richness of the olive oil beautifully. It's the kind of satisfying, nourishing dinner that comes together fast and actually tastes like you put in real effort.
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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)
Can be omittedflat-leaf parsley
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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