JesseEatzA high-protein, low-calorie Southern classic using a heavy cast-iron sear to lock in bold spices without the need for deep frying. Served with crispy roasted okra for a complete performance meal.
Preheat your oven to 400°F (200°C). Toss the halved okra with 1 tablespoon of olive oil, salt, and pepper on a baking sheet.
In a small bowl, combine the paprika, onion powder, garlic powder, cayenne, thyme, oregano, salt, and black pepper to create the blackening seasoning.
Pat the catfish fillets completely dry with paper towels. Generously coat both sides of each fillet with the seasoning blend, pressing it in so it sticks.
Place the okra in the oven and roast until tender and slightly charred on the edges.
While the okra roasts, heat a large cast-iron skillet over high heat until it starts to smoke slightly. Lightly spray the skillet with olive oil spray.
Place the catfish fillets in the hot skillet. Sear for 3-4 minutes per side until a dark, flavorful crust forms and the fish flakes easily with a fork. Do not overcrowd the pan; cook in batches if necessary.
The key to a good blackening is a very hot pan and dry fish. Don't flip too early!
Remove the fish from the heat and drizzle with fresh lemon juice. Serve immediately alongside the roasted okra.
Nutrition data is estimated and may not be fully accurate. This is not medical advice — consult a registered dietitian or healthcare professional for personalized guidance.
Prices shown reflect the estimated cost of the portion used in this recipe, not the full item price. Actual costs may vary by store and location.