Baked Cajun Catfish is a flavorful and healthier alternative to fried fish. Catfish fillets are seasoned with a spicy Cajun blend and baked until crispy. This dish is quick to prepare and pairs well with a variety of sides, making it a delicious and easy choice for any meal.
Baked Cajun Catfish
Ingredients:
- 4 catfish fillets
- 1 tablespoon olive oil
- 2 tablespoons Cajun seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried thyme
- 1 lemon, for garnish
- Fresh parsley, chopped, for garnish
Directions:
- Preheat oven to 400°F (200°C).
- In a small bowl, mix together the Cajun seasoning, garlic powder, onion powder, black pepper, and dried thyme.
- Brush both sides of the catfish fillets with olive oil and then rub the seasoning mix over the catfish.
- Place the seasoned catfish fillets on a baking sheet lined with parchment paper.
- Bake in the preheated oven for 15-20 minutes, or until the fish flakes easily with a fork.
- Serve the baked catfish garnished with slices of lemon and a sprinkle of chopped fresh parsley.
Prep Time: 10 minutes | Cooking Time: 20 minutes | Total Time: 30 minutes
Kcal: 220 kcal | Servings: 4 servings
Variations and Tips for Baked Cajun Catfish
Variations:
- Seasoning Adjustments: Customize the spice blend by adding herbs like thyme or oregano, or adjust the heat by increasing or decreasing the amount of cayenne pepper.
- Breadcrumb Coating: For added texture, coat the fillets in a mixture of panko breadcrumbs and Cajun seasoning before baking.
- Different Fish: Try using other mild fish like tilapia or trout if catfish isn’t available.
- Sauce: Serve with a tangy remoulade or a squeeze of lemon for extra flavor.
Tips:
- Preheat the Oven: Ensure your oven is fully preheated to get a crispy crust.
- Use a Baking Rack: Place the fillets on a baking rack over a sheet pan to allow air circulation and achieve even crispiness.
- Dry the Fish: Pat the fillets dry with paper towels before seasoning to help the spices adhere better.
- Check for Doneness: The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
To store Baked Cajun Catfish:
- Cool Down: Allow the catfish to cool to room temperature before storing.
- Refrigerate: Place the fish in an airtight container or wrap it tightly with plastic wrap or aluminum foil. Store in the refrigerator for up to 3-4 days.
- Freeze (Optional): For longer storage, wrap the cooled catfish in plastic wrap and then aluminum foil, or place it in a freezer-safe bag. It can be frozen for up to 2-3 months. To reheat, thaw in the refrigerator overnight and then bake or reheat gently to avoid drying it out.
Always reheat to an internal temperature of 165°F (74°C) to ensure safety.
The nutritional information for Baked Cajun Catfish can vary based on the specific recipe and portion size, but a typical serving of one medium fillet (about 4 ounces) without additional sides or sauces might have the following approximate values:
- Calories: 150-200
- Protein: 20-25 grams
- Fat: 4-7 grams
- Saturated Fat: 1-2 grams
- Carbohydrates: 0-2 grams
- Fiber: 0-1 gram
- Sodium: 300-500 milligrams (depending on the amount of Cajun seasoning used)
For a more accurate assessment, consider using a nutrition calculator with your specific recipe ingredients.