Lactose Free Cajun-Spiced Catfish

Total time22 min

Prep time10 min

Cook time12 min

4.6

(13)

Cajun food has a reputation for being bold, smoky, and deeply satisfying — and this catfish delivers on every count. A homemade spice blend of smoked paprika, garlic, cayenne, and dried herbs coats each fillet before it hits a screaming-hot cast iron skillet, building a gorgeous, deeply golden crust that locks in all that flavor. The whole thing comes together with just olive oil and fish, so there's no butter, cream, or dairy of any kind to worry about — it's naturally free of lactose without any substitutions required. That's actually great news, because the olive oil helps the spices bloom and char in a way that tastes incredibly rich on its own. A squeeze of fresh lemon over the top at the end brightens everything up and cuts through the heat just enough. Whether you're cooking for one or feeding a table, this is the kind of weeknight dinner that feels way more impressive than the effort involved.

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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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