Here’s a healthy catfish recipe that’s quick and easy to make. Catfish is packed with lean protein, healthy (omega-6!) fats, vitamins and minerals. Since I’ve started this whole post heart-attack culinary journey, I’ve been forcing myself out of my comfort-zone and trying new types of fish.
TBH, a lot of seafood skeeves me out. I’d never tried cooking catfish before, but I like it! It has a mild flavor, and I think it’s a good substitute for “mild white fish” like cod or haddock (it’s a little more fatty than “white” fish.) Because catfish is invasive in many areas, killing and eating as many as possible is an environmentally-sustainable thing to do.
Everyone in my family enjoyed this meal. The dipping sauce was fantastic with the fish and potatoes.
Zesty Cajun Catfish and Potato Wedges
Ingredients
- 1 pound catfish fillet (or other mild white fish)
- nonstick spray (or olive oil mister)
Cajun Spice Blend
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon cumin powder
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon Mrs. Dash (or other salt-free seasoning blend)
- ½ teaspoon ground black pepper
Potato Wedges
- 3 Russet potatoes (cut into wedges)
- 1 teaspoon olive oil
- 1 tablespoon Cajun spice blend above ^^
Zesty Sauce
- ¼ cup light mayonnaise
- 2 tablespoon ketchup
- 1 tablespoon mustard (I used brown mustard, but any will do)
- 1 tablespoon red wine vinegar (any kind of vinegar will be fine)
- 2 teaspoon Worcestershire Sauce
- 1½ teaspoon olive oil
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ tsp onion powder
Instructions
- Preheat the oven to 425 °F. Lightly spray a large foil-lined baking sheet with nonstick spray.
- Stir all the Cajun spice blend ingredients together in a small bowl and set aside.
- The potatoes take the longest time to cook, so we'll start with those. Slice the potatoes up into wedges and toss them with 1 teaspoon olive oil + 1 tablespoon of the Cajun spice blend in a large bowl.
- Spread the potato wedges in an even layer on the prepared baking sheet. Roast them for 15 minutes at425 °F , give them a stir, and put them back in for another 10 to 15 minutes (cooking time depends on how large and thick your potato wedges are.)
- Meanwhile, while the potatoes are in the oven, heat a skillet over medium-high heat and spray it lightly with nonstick spray.
- Rinse your fish fillets, pat them dry and give them a light spray with nonstick (or an olive oil mister also works)
- Rub the remaining 1 tablespoon of the Cajun spice blend onto both sides of the fish.
- Cook the fish in a hot skillet, about 5 minutes per side.
- Whisk together all the zesty sauce ingredients in a small bowl, and use it as a dipping sauce for the fish and potatoes.
