Cajun Catfish Lite
Indulge in the bold and zesty flavors of "Cajun Catfish Lite," a quick and healthy dinner option that’s big on taste yet light on calories. This recipe features tender catfish fillets coated in a perfectly balanced Cajun-inspired spice blend of garlic powder, paprika, and sea salt, then baked to flaky perfection in just 15 minutes. A pop of fresh lemon zest brightens the dish, while a sprinkle of parsley adds a beautiful, herbaceous touch. With minimal prep time and simple ingredients like olive oil and non-stick cooking spray, this wholesome seafood delight is perfect for busy weeknights or casual gatherings. Pair it with roasted vegetables or a crisp side salad for a flavorful and nutritious meal you’ll want to make again and again. Keywords: Cajun catfish, baked catfish, healthy seafood recipes, quick dinner ideas, lemon zest catfish.
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Recipe Information
Ingredients
- 4 pieces (6-8 oz each) catfish fillets
- 2 tablespoons olive oil
- 2 tablespoons cajun seasoning
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 whole (for zest and juice) lemon
- 2 tablespoons (fresh, chopped) parsley
- 0.5 teaspoons sea salt
- 0.5 teaspoons black pepper
- 1 as needed non-stick cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray the parchment paper with non-stick cooking spray.
Pat the catfish fillets dry with a paper towel to remove any moisture. This will help the seasoning stick better.
In a small bowl, combine Cajun seasoning, garlic powder, paprika, sea salt, and black pepper. Mix well to create the spice blend.
Rub each catfish fillet with olive oil on both sides. Then, generously coat each fillet with the spice blend, ensuring an even layer on all surfaces.
Place the seasoned catfish fillets onto the prepared baking sheet, ensuring they do not overlap.
Zest the lemon over the fillets to add a fragrant citrus aroma, and set the lemon aside for juicing later.
Bake the catfish in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
Once cooked, remove the fillets from the oven and squeeze fresh lemon juice over the top of each fillet.
Garnish with freshly chopped parsley before serving for a burst of color and freshness.
Serve immediately with your favorite side dishes, such as roasted vegetables or a light salad, for a complete and healthy meal.
Nutrition Facts
Calories |
265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.2 g | 14% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 105 mg | 35% | |
| Sodium | 482 mg | 21% | |
| Total Carbohydrate | 5.0 g | 2% | |
| Dietary Fiber | 1.7 g | 6% | |
| Total Sugars | 0.7 g | ||
| Protein | 34.1 g | 68% | |
| Vitamin D | 8.8 mcg | 44% | |
| Calcium | 44 mg | 3% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 696 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
