Introduction

If there is one thing that defines Southern comfort food, it is the perfect balance of heat, heart, and soul. Today, I am diving into a classic that brings the bayou straight to your kitchen table: Cajun Baked Catfish (or as some of our French-influenced friends call it, Poisson-chat cajun au four).

Catfish is often pigeonholed as a “fried-only” fish, but I am here to tell you that baking it is a total game-changer. Not only does it keep the kitchen cleaner—no oil splatters here!—but it also allows the deep, smoky, and spicy notes of the Cajun seasoning to really penetrate the delicate white meat of the fish. This recipe is fast, healthy, and packs a punch of flavor that will make you feel like you’re sitting on a porch in Louisiana.

Why I Love This Recipe

I’ve spent years experimenting with Southern flavors, and this baked catfish has become a staple in my household for three main reasons:

1. Speed: You can go from a cold oven to a hot dinner in about 25 minutes.
2. Healthier Alternative: By skipping the heavy breading and deep-frying, you get all the protein and omega-3s without the heavy grease.
3. Flavor Depth: The combination of lemon juice and garlic powder creates a bright “pop” that balances the smoky heat of the Cajun spice blend perfectly.

If you love these bold flavors, you should also check out this Cajun chicken sausage gumbo for another bowl of Southern comfort.

Ingredients

To get that authentic zesty crust and flaky interior, you’ll need the following:

• 4 Catfish Fillets: Look for firm, fresh fillets that are roughly the same thickness for even cooking.
• 2 tbsp Cajun Seasoning: Use your favorite store-bought brand or a homemade blend of paprika, cayenne, onion powder, and dried herbs.
• 2 tbsp Olive Oil: This helps the spices stick and keeps the fish moist.
• Juice of 1 Lemon: Vital for cutting through the richness of the fish.
• 1 tsp Garlic Powder: For that savory, aromatic backbone.
• Salt and Pepper: To taste (be careful if your Cajun seasoning already contains salt!).
• Fresh Parsley: For a bright, fresh garnish at the end.

Swaps and Notes

• The Fish: If you can’t find catfish, this recipe works beautifully with tilapia, cod, or even swai. Just adjust the baking time slightly depending on the thickness of the fillet.
• The Heat: If you prefer a milder version, look for “mild” Cajun blends or swap half the Cajun seasoning for smoked paprika.
• The Oil: You can substitute the olive oil with melted butter if you want a richer, “blackened” style flavor profile.

Steps for the Recipe

1. Prep the Oven and Pan

First, préchauffez votre four à 375°F (190°C). While the oven is heating up, line a large baking sheet with parchment paper. This is my favorite “lazy chef” hack—it prevents the fish from sticking and makes cleanup a breeze.

2. Create the Flavor Paste

In a small mixing bowl, whisk together the Cajun seasoning, olive oil, lemon juice, garlic powder, and your salt and pepper. You’re looking for a wet rub consistency that will easily coat the fish without dripping off.

3. Season the Catfish

Gently pat your catfish fillets dry with a paper towel (this helps the seasoning stick better). Enrobe each fillet in the flavorful mixture. I like to use a pastry brush or just my hands to ensure every nook and cranny is covered.

4. Arrange and Bake

Place the fillets on your prepared baking sheet. Make sure they aren’t touching so the air can circulate around them. Faites glisser le plateau dans le four and bake for 15 to 20 minutes.

Pro Tip: You’ll know the fish is done when it is opaque and flakes easily when poked with a fork.

5. Final Touch

Once you pull the tray out of the oven, give the fish a final squeeze of fresh lemon if you have any left, and saupoudrez les filets de persil frais.

Tips for Success

• Don’t Overcook: Catfish can go from tender to rubbery quickly. Start checking for “flakiness” at the 15-minute mark.
• Parchment is Key: If you don’t use parchment or a silicone mat, make sure to grease your foil heavily, as catfish skin (or even the flesh) loves to stick.
• Pat it Dry: I can’t stress this enough. If the fish is wet when you apply the oil and spices, the seasoning will slide right off in the oven.

Serving Suggestions and Pairings

This Cajun catfish is incredibly versatile. For a true Southern feast, I recommend serving it alongside this tomato skillet with okra and sausage for a double dose of regional flair.

If you’re looking for something simpler, a side of dirty rice, coleslaw, or even this Mexican chicken and rice casserole (if you’re feeding a massive crowd!) works well. To wash it all down, nothing beats a cold glass of this blueberry lemonade.

Nutritional Information (Per Serving)

• Calories: 210 kcal
• Protein: 24g
• Fat: 11g
• Carbohydrates: 2g
• Fiber: 0.5g
• Sodium: 450mg (Variable based on seasoning brand)

Storage and Leftover Tips

• Fridge: Store leftovers in an airtight container for up to 2 days.
• Reheating: To keep the fish from getting soggy, reheat it in the oven at 350°F or in an air fryer for 3-4 minutes. Avoid the microwave if possible, as it can make the fish “rubbery.”
• Leftover Idea: Cold leftover Cajun catfish is actually amazing flaked over a green salad or tucked into a corn tortilla for quick fish tacos!

More Recipes You Will Love

If you enjoyed the ease of this oven-baked meal, you might want to kick off your next dinner party with this baked brie appetizer—it’s just as simple and always impresses guests.

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Final Thoughts

This Cajun Baked Catfish proves that you don’t need a deep fryer to achieve bold, satisfying Southern flavor. It’s a recipe that respects the ingredients while keeping things simple enough for a Tuesday night.

Did you try this recipe? I’d love to hear how it turned out! Please leave a comment below or tag us on social media with your creations. Don’t forget to follow ChefManiac for more easy, flavor-packed recipes every week!