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.

Nutriscore Rating: 64/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Pat the catfish fillets dry with a paper towel to remove any moisture. This will help the seasoning stick better.

Step 3

In a small bowl, combine Cajun seasoning, garlic powder, paprika, sea salt, and black pepper. Mix well to create the spice blend.

Step 4

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.

Step 5

Place the seasoned catfish fillets onto the prepared baking sheet, ensuring they do not overlap.

Step 6

Zest the lemon over the fillets to add a fragrant citrus aroma, and set the lemon aside for juicing later.

Step 7

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.

Step 8

Once cooked, remove the fillets from the oven and squeeze fresh lemon juice over the top of each fillet.

Step 9

Garnish with freshly chopped parsley before serving for a burst of color and freshness.

Step 10

Serve immediately with your favorite side dishes, such as roasted vegetables or a light salad, for a complete and healthy meal.

Nutrition Facts

Serving size	(798.8g)

Amount per serving	% Daily Value*
Calories	1039.1

Total Fat 48.5g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 476mg	0%
Sodium 5480.4mg	0%
Total Carbohydrate 16.5g	0%
Dietary Fiber 6.4g	0%
Total Sugars 1.8g
Protein 127.6g	0%

Vitamin D 0IU	0%
Calcium 109.1mg	0%
Iron 4.0mg	0%
Potassium 2254.4mg	0%

*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.

Source of Calories

Fat: 43.1%

Protein: 50.4%

Carbs: 6.5%