Healthy version of Blackened Catfish Recipe

Healthy version of Blackened Catfish Recipe 

Try Blackened Catfish for a quick, healthy, and flavor-packed weeknight dinner. Catfish is coated with butter and Cajun spices, then pan-seared until charred and flaky. You won’t believe how easy it is to make this restaurant-quality dish at home. 

What Is Blackening?

Blackening is a Cajun and Creole cooking technique that involves dredging proteins in a blend of spices and butter (or a butter and oil mixture). The protein is then cooked over high heat until a crisp, charred crust forms.

The crust shouldn’t be mistaken for burnt food but rather a perfect balance of spicy, savory, and smoky flavors. Typical protein choices for blackening include options like catfish, shrimp, salmon, and chicken, but you can use almost anything!

What Is Blackened Catfish?

The technique of blackening was first invented in the 80s by Cajun chef Paul Prudhomme. In his New Orleans restaurant, he first debuted the dish using redfish fillets.

From there, catfish quickly became another popular choice due to its availability in the South. Compared to frying or grilling, blackened catfish requires a butter and spice coating to achieve its signature color and crust.

Serving Suggestions

If you’re searching for a side dish that will hold up against blackened catfish, look no further. Here are some of my favorite options:

Southern Black Eyed Peas

Okra and Tomatoes

Honey Glazed Carrots

Cheese Grits

Brown Butter Honey Cornbread

Dirty Rice

Tips And Tricks

Hot pan: Give the skillet time to preheat so the catfish hits it when it’s scorching hot.

Use oil: Since butter has a very low smoke point, I recommend adding olive oil to the mix. It makes it easier to prevent burning, especially if it’s your first time making blackened catfish.

Don’t move the fish: When you first add the fish to the pan, don’t try to move it around. You want it to form a crust on the bottom by leaving it for a few minutes.

Watch the fish: If your catfish appears to be browning too quickly, turn the temperature of the burner down. If it’s not turning brown and crispy, turn up the heat and add a little more oil and butter.

What To Do With Leftovers

For any leftover blackened catfish, follow these storage and reheating instructions: 

Fridge: Keep leftovers refrigerated for up to 2-3 days. It’s best to store them in an airtight container to prevent flavor seepage.

Freezer: Once cooked, you can refreeze catfish safely. Make sure it’s completely cooled, then transfer it to a freezer-safe container or bag. Store it for up to 1 month in the freezer. Just note, the texture will change slightly once thawed.

Reheating :

Reheating blackened catfish couldn’t be easier! If frozen, let it thaw in the fridge overnight.

Once thawed, heat it on the stovetop over medium-low until the catfish is just hot enough. You need to be careful not to dry out the catfish when rewarming it

Healthy version of Blackened Catfish Recipe

This Blackened Catfish is coated with butter and Cajun spices, then pan-seared until charred and flaky.

Prep Time: 10minutes 

Cook Time: 10minutes

Total Time: 20minutes 

 Servings: 4 servings


⭐Cajun Seasoning to taste make my blend or pick some up at the store

⭐1/4 cup extra virgin olive oil

⭐2 tablespoons salted butter melted

⭐4 fresh catfish filets

⭐1 medium lemon


⭐Prep catfish filets by patting it dry first with a paper towel.

⭐Mix together olive oil and melted butter then using a brush, brush on catfish filets then coat with cajun seasoning.

⭐Allow the fish to sit for 3-5 minutes.

⭐Preheat a cast iron or heavy skillet with 1 tablespoon of olive oil.

⭐Once the skillet is very hot, add seasoned filets. As soon as it starts to sear, bring the heat to a low to medium heat.

⭐After approximately 3-4 minutes, carefully flip the catfish over. Cook on the other side until the fish filets are opaque and perfectly flaky.

⭐Serve with additional lemon wedges and squeeze on top.


How do you know when catfish is fully cooked?

The best way to tell if your catfish is fully cooked is by measuring the internal temperature with a thermometer. Fish is considered done when it reaches 145 degrees F. The other way is by observing a flaky texture and a change in color from translucent to opaque.

Can you blacken fish without a cast-iron skillet?

Yes, it’s possible to blacken fish without a cast-iron skillet. The best method is to use a heavy-bottomed pan, add plenty of oil or butter, and heat it over high.

What does catfish taste like?

Catfish has a mild, slightly sweet flavor with a relatively firm texture. It’s comparable in texture to other white fish varieties like cod or tilapia. Due to where catfish live, some describe the flavor as “earthy” or “muddy.” These flavors can be changed based on whether it’s farmed or wild-caught, the preparation, and the cooking method


Calories: 339kcal | Carbohydrates: 3g | Protein: 28g | Fat: 24g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 0.2g | Cholesterol: 114mg | Sodium: 119mg | Potassium: 648mg | Fiber: 1g | Sugar: 1g | Vitamin A: 266IU | Vitamin C: 16mg | Calcium: 33mg | Iron: 1mg

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