Cajun-blackened catfish

U.S. farmed catfish develops a crispy, almost charred crust when coated with Cajun blackening seasoning and pan-fried, bringing bold, spicy, smoky flavors. Serve it alongside stewed okra and tomatoes—another southern staple—over warm rice for a simple, comforting meal in just 30 minutes.

Recipe by Adante Hart, MPH, RDN, LDN for Food + Planet
(Serves 4)

Ingredients

Steamed rice:

• 1 1/2 cups water
• 1 cup long-grain white rice, uncooked
• 1/2 teaspoon kosher salt

Stewed okra and tomatoes: 

• 2 teaspoons oil, neutral (i.e., canola, avocado, or safflower)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 pound okra, sliced, frozen, or fresh
• 1 (14.5 ounces) can crushed tomatoes, no salt added (or 4 medium tomatoes, chopped)
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 cup water

Cajun blackening seasoning:

• 2 tablespoons smoked paprika
• 1 teaspoon garlic powder
• 1 tablespoon onion powder
• 1 teaspoon cayenne pepper
• 2 teaspoons dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon kosher salt
• 1 teaspoon black pepper
• 1 teaspoon white pepper

Catfish:

• 4 (4-ounce) catfish fillets, fresh or frozen, thawed
• 2 tablespoons oil, neutral (i.e., canola, avocado, or safflower)
• 1 tablespoon Cajun blackening seasoning (ingredients above, preparation below)
• 1 lemon, cut into wedges (optional)

Preparation

Steamed rice:

1. In a medium saucepan, bring water to a boil.
2. Add the rice and salt, stir, and return to a boil.
3. Reduce the heat to a simmer, cover, and cook for about 20 minutes.
4. Remove the pan from the heat and keep covered for 10 minutes. Fluff with a fork, then serve.
5. While the rice is cooking, prepare other components of the meal.

Stewed okra and tomatoes:

1. Add oil to a large skillet over medium heat. Add the onions and sauté for 3–4 minutes, or until translucent. Add garlic during the last minute of cooking.
2. Add okra, and cook for 5 minutes.
3. Add the tomatoes, then thyme, salt, pepper, and water.
4. Bring to a boil, reduce to a simmer, cover, and cook for an additional 10–15 minutes.
5. While cooking, prepare the seasoning and fish. 

Cajun blackening seasoning:

1. Mix smoked paprika, garlic powder, onion powder, cayenne pepper, thyme, oregano, salt, black pepper, and white pepper in a small bowl. Use as directed for this recipe, and store remaining seasoning in a covered, sealed container. This seasoning recipe makes more than required for the catfish.

Catfish:

1. Rinse catfish, pat dry, and coat each side evenly with Cajun blackening seasoning.
2. Add oil to a large skillet (preferably cast-iron) at medium-high heat. Once hot, add catfish fillets, two at a time.
3. Cook catfish 3–5 mins per side, or until fish flakes easily with a fork. The blackening seasoning should have formed a dark crust on the fish.
4. Remove fish from the pan and keep warm. Wipe the pan clean, add more oil, and repeat with the remaining fillets.
5. Squeeze lemon over fish right before eating.

To serve: 

1. Place 1/2 cup cooked rice, 1 cup okra and tomatoes, 1 catfish fillet, and a lemon wedge (if using) on each dinner plate.

Notes: When cooking with blackening seasoning, allow for proper ventilation to reduce any potential irritation associated with heating hot spices.

If you use frozen catfish, make sure that it's thawed and thoroughly patted dry to yield a crispier crust.

Nutritional information (per serving): 412 calories, 13 g fat, 3 g saturated fat, 925 mg sodium, 57 mg cholesterol, 47 g carbohydrate, 3 g fiber, 4 g total sugar, 24 g protein

Meet the dietitian

Adante Hart

Adante Hart, MPH, RDN, LDN, is a Raleigh, North Carolina-based culinary dietitian, nutrition educator, speaker, and enthusiast of all things food, culture, and health. He strives to help people and communities exercise more agency over their well-being and quality of life. Find Adante on Instagram at @hartoflife_.

Food + Planet is a collective, visionary 501c3 organization aimed at empowering health professionals to be leaders in sustainable food systems.