MSG Free Cajun-Spiced Catfish
Cajun food has a reputation for bold, complex flavor, and this spiced catfish delivers every bit of that heat and depth without a single packet of seasoning mix in sight. That matters more than it sounds — a lot of store-bought Cajun blends and pre-seasoned fish products sneak in glutamates or flavor enhancers that can be hard to spot on a label. Here, the entire spice blend is built from scratch using smoked paprika, garlic powder, onion powder, oregano, thyme, black pepper, cayenne, and kosher salt — every ingredient is clean and easy to verify. The catfish gets pressed with that homemade rub on both sides, then seared in a cast iron skillet until the crust turns deeply golden and the inside flakes apart in tender, juicy layers. A squeeze of fresh lemon at the end cuts right through the smoky heat and ties everything together beautifully. It's the kind of weeknight dinner that tastes like it took way more effort than it actually did.
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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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