Cajun Baked Catfish with a Cornmeal Crust

The short answer: This Cajun baked catfish gets a homemade spice blend and a crunchy cornmeal crust, then bakes on a rack for about 18 minutes. It’s crispy outside, flaky inside, and has about 30g of protein per fillet.

Friday fish fry is a tradition for a reason. Crispy, spicy catfish with a squeeze of lemon is pure comfort. This version brings the same crunch from your oven, and it’s on the table in under 30 minutes.

It’s one of the meals from our guide to is soul food healthy, and it’s built the Clean Fit Fab way: real food, big flavor, and no seed oils.

Why this cajun baked catfish belongs on your table

• It’s fast. Catfish fillets are thin, so they bake in under 20 minutes.
• The spice blend is homemade. So you control the salt and the heat.
• Cornmeal gives real crunch. It’s the classic Southern fish fry coating.
• It’s mild and flaky. Even people who say they don’t like fish usually like catfish.

Fish is a great protein to rotate into your week. The Harvard Nutrition Source page on fish explains the benefits of eating it regularly.

The flavor: what makes it taste so good

A good Cajun blend is smoky, herby and a little hot. Then the egg wash helps the crust grip, and a big squeeze of lemon at the end cuts right through the crunch.

• Smoked paprika and cayenne for smoke and heat
• Garlic powder and onion powder for a savory base
• Dried thyme and oregano for that Cajun herb note
• Fresh lemon and parsley to finish

What you need

Here’s a quick look at the ingredients. Exact amounts are in the recipe card below.

• Fish: catfish fillets, egg, water, avocado oil
• Cajun cornmeal crust: stone-ground cornmeal, smoked paprika, garlic powder, onion powder, dried thyme, dried oregano, cayenne pepper, sea salt, black pepper
• To serve: lemon, fresh parsley

Also, a note on fat: we cook with extra virgin olive oil, avocado oil, butter or ghee. They taste better, and they’re real food.

How to make cajun baked catfish

Start by mixing the Cajun spices into the cornmeal. Next, dip each fillet in beaten egg and press it into the crust. Then set the fish on a rack, drizzle with avocado oil and bake until golden. The full recipe card is below.

Cajun Baked Catfish

Catfish in a homemade Cajun spice and cornmeal crust, baked on a rack until crispy. About 30g protein.

28minutes

30gprotein

300calories

4servings

Servings

1x2x3x

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Ingredients Uncheck all

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Fish

• 4 catfish fillets about 1 1/2 lbs total
• 1 large egg pasture-raised
• 1 tbsp water
• 2 tbsp avocado oil

Cajun cornmeal crust

• 1/2 cup stone-ground cornmeal
• 2 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp cayenne pepper
• 1 tsp sea salt
• 1/2 tsp black pepper

To serve

• 1 lemon cut into wedges
• 2 tbsp fresh parsley chopped

Instructions

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1. Heat the oven to 425 degrees. Set a wire rack on a lined baking sheet.
2. Pat the catfish dry. Beat the egg with the water in a shallow dish.
3. Mix the cornmeal with all the Cajun spices in a second shallow dish.
4. Dip each fillet in the egg, let the extra drip off, then press it into the cornmeal on both sides.
5. Set the fillets on the rack and drizzle with the avocado oil.
6. Bake for 15 to 18 minutes until golden and the fish flakes easily. Finish with lemon and parsley.
   Start 18 min timer

Calories 300 Protein 30g Carbohydrates 14g Fat 14g Fiber 1g per serving, estimated

Serving ideas

Serve it with lemon wedges, smoky collard greens and Creole black-eyed peas. A quick lemon yogurt sauce with garlic and dill is great for dipping.

Nutrition at a glance: each serving has about 300 calories, 30g protein, 14g carbs and 1g fiber. Numbers are estimates and change with your exact ingredients.

Swaps and variations

• Use tilapia, cod or wild snapper instead of catfish.
• Air fry at 400 degrees for 10 to 12 minutes.
• Swap the egg for a thin coat of Greek yogurt.
• Add a little lemon pepper to the crust.

Make-ahead and storage tips

Cajun baked catfish is best fresh, but leftovers keep in the fridge for up to 2 days. Reheat on a rack in the oven or air fryer at 400 degrees for about 5 minutes so the crust crisps back up.

Frequently asked questions

Save this one for your next long day. Want more? Try our Creole black-eyed peas next.

Reviewed for accuracy by a Licensed Practical Nurse with 17 years of clinical experience. This article is for general information and is not medical or nutrition advice.