Seed Oil Free Cajun-Spiced Catfish
Cajun-spiced catfish is one of those weeknight dinners that feels far more impressive than the effort it requires — bold, smoky, and just the right amount of spicy. The magic comes from a homemade spice blend built with smoked paprika, garlic powder, cayenne, and a handful of dried herbs that coat every inch of the fillet before it hits the pan. Cooking it in extra virgin olive oil on a cast iron skillet gives you that deeply golden, crackling crust without reaching for any of the refined vegetable or seed oils that tend to sneak into restaurant versions of this dish. Olive oil is the only fat in play here, which is exactly what makes this recipe a clean, confident choice for anyone keeping seed oils out of their kitchen. The catfish itself is mild and flaky, so it soaks up all that Cajun seasoning beautifully and finishes with a squeeze of lemon that brightens the whole plate. It's the kind of recipe that proves you don't need shortcuts or processed cooking sprays to get serious flavor on the table.
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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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