PCOS Friendly Cajun-Spiced Catfish
Spicy, smoky, and deeply satisfying, this skillet catfish is the kind of weeknight dinner that feels indulgent without working against your health goals. A homemade Cajun spice blend — built from smoked paprika, garlic powder, oregano, thyme, and a hit of cayenne — coats each fillet in bold flavor while keeping the ingredient list clean and free of the added sugars and inflammatory fillers that sneak into store-bought seasoning packets. Catfish is a lean, protein-rich fish that supports stable blood sugar and satiety, both of which matter when you're managing hormonal balance through diet. Cooking it in extra virgin olive oil adds a dose of healthy monounsaturated fat, which pairs beautifully with the anti-inflammatory herbs in the spice blend. The cast iron skillet does the heavy lifting here, creating a gorgeous golden crust without any breading or refined carbs. A squeeze of fresh lemon at the end brightens everything up and makes the whole dish feel restaurant-worthy. It's the kind of recipe that proves eating with your hormones in mind doesn't have to mean bland or boring.
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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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