Dinner

Cajun Baked Catfish (Dolly Parton Favorite)

This is the kind of recipe that makes you feel like you’ve got a direct line to Southern cooking royalty – and honestly, when Dolly Parton’s name is attached to something, you know it’s going to be good.

We’re talking about catfish that gets the full Cajun treatment with a spice blend that’ll make your taste buds do a little happy dance, all while staying tender and flaky on the inside.

The best part is that this whole operation happens in one trusty cast iron skillet, so you’re not juggling a million pans while trying to get dinner on the table.

That buttery, lemony, spicy goodness creates this incredible crust that’s crispy without any breading – just pure seasoned perfection that bakes up golden and gorgeous.

You’ll have people asking what your secret is, and you can just smile mysteriously while knowing it’s really just good seasoning and proper technique.

Plus, at 15-20 minutes in the oven, this is the kind of impressive dinner that doesn’t require you to spend your entire evening in the kitchen.

Ingredients

For the Catfish

2 large raw catfish fillets, about 1 pound total
1 teaspoon fresh lemon juice
1 teaspoon Crystal hot sauce (or your preferred Louisiana-style hot sauce)
Salt, black pepper, and cayenne pepper to taste

For the Cajun Seasoning Blend

½ teaspoon paprika
1 teaspoon dried parsley flakes
1 teaspoon garlic powder
1 teaspoon onion powder

For Finishing

3 tablespoons cold butter, cut into small pieces
½ teaspoon fresh lemon zest, optional but recommended
Oil for greasing the skillet

Instructions

Preparation

1 Preheat your oven to 400°F (200°C) and position the rack in the center. This temperature ensures the fish cooks through without drying out while developing that beautiful golden exterior.
2 Liberally grease a 12-inch cast iron skillet with oil, making sure to coat the bottom and sides. The cast iron will distribute heat evenly and give you that perfect sear on the bottom of the fish.
3 Place the 2 catfish fillets in the prepared skillet, leaving space between them for even cooking. Pat them dry with paper towels first if they seem particularly wet – this helps the seasonings stick better.

Seasoning Process

4 Pour half of the lemon juice onto one catfish fillet, then repeat with the remaining juice on the second fillet. Use a silicone brush or the back of a spoon to spread the juice evenly across the top surface of each fillet, ensuring complete coverage.
5 Repeat this process using the Crystal hot sauce, distributing it evenly over both fillets. The acid from both the lemon juice and hot sauce will help tenderize the fish while adding that signature tangy kick.
6 Season both catfish fillets generously with salt, black pepper, and cayenne pepper to taste. Start conservatively with the cayenne – you can always add more heat, but you can’t take it away.

Final Assembly

7 In a small bowl, combine the paprika, dried parsley flakes, garlic powder, and onion powder. Sprinkle half of this seasoning blend over each fillet, pressing gently to help it adhere to the fish.
8 Arrange the cold butter pieces around the catfish in the skillet, not directly on top of the fillets. As the butter melts, it will create a flavorful base that bastes the fish from below.
9 If using lemon zest, sprinkle it evenly over the seasoned fillets just before baking. The zest will become fragrant and slightly crispy in the oven heat.

Baking

10 Slide the skillet into the preheated oven and bake for 15-20 minutes, or until the fish flakes easily with a fork and an instant-read thermometer inserted into the thickest part of both fillets reads at least 145°F (63°C). The exact timing depends on the thickness of your fillets – thicker pieces may need the full 20 minutes.

Recommended Equipment and Kitchen Tools

Essential Tools (for best results):

12-inch cast iron skillet – The heavy bottom provides even heat distribution and creates that perfect seared bottom crust that makes this recipe special
Instant-read thermometer – Takes the guesswork out of doneness and ensures food safety without overcooking the delicate fish
Silicone brush – Perfect for evenly distributing the lemon juice and hot sauce without tearing the fish surface
Small mixing bowls – Keep your spice blend organized and make seasoning distribution much easier

Helpful Upgrades:

Digital kitchen scale – For consistent results when portioning fillets, especially if you’re scaling the recipe up or down
Microplane grater – Creates the finest lemon zest that distributes evenly and doesn’t create bitter pockets
Tongs with silicone tips – Gentle enough for transferring delicate cooked fish without breaking the fillets

Nice-to-Have Options:

Parchment paper – Line your work surface for easy cleanup during the seasoning process
Small offset spatula – Makes serving the finished fish much easier while keeping fillets intact

Recipe Variations and Dietary Modifications

Spice Level Adjustments:

Mild version: Reduce cayenne to just a pinch and use a milder hot sauce like Tabasco instead of Crystal
Extra spicy: Add ¼ teaspoon chipotle powder to the seasoning blend and increase cayenne to taste
Smoky variation: Replace regular paprika with smoked paprika for deeper flavor complexity

Herb Modifications:

Fresh herb upgrade: Replace dried parsley with 2 teaspoons fresh chopped parsley added after baking
Creole twist: Add ½ teaspoon dried thyme and ¼ teaspoon dried oregano to the seasoning blend
Citrus variations: Try lime juice and zest instead of lemon for a different citrus profile

Cooking Method Alternatives:

Stovetop version: Sear fillets in the cast iron skillet for 3-4 minutes per side over medium-high heat
Grill adaptation: Wrap seasoned fillets in foil with butter pieces and grill for 12-15 minutes
Air fryer option: Cook at 400°F for 10-12 minutes, checking for doneness with thermometer

Fish Substitutions:

Red snapper or grouper work beautifully with the same timing and seasonings
Salmon fillets can be used but reduce cooking time to 12-15 minutes due to higher fat content

Nutritional Information and Health Benefits

Key Nutritional Highlights:
This recipe provides approximately 430 calories per serving, with the majority coming from high-quality protein. Each serving delivers about 35 grams of complete protein, making it an excellent choice for muscle maintenance and satiety. The catfish provides all essential amino acids while remaining relatively low in saturated fat compared to other protein sources.

Health Benefits of Main Ingredients:
Catfish is an excellent source of vitamin B12, crucial for nerve function and red blood cell formation, providing over 40% of daily needs per serving. The fish also contains significant amounts of phosphorus for bone health and selenium, a powerful antioxidant that supports immune function. The Cajun spice blend contributes beneficial compounds – garlic powder provides allicin with anti-inflammatory properties, while paprika adds vitamin A and antioxidant carotenoids. The minimal use of butter provides fat-soluble vitamins A, D, E, and K.

Dietary Considerations:
This recipe is naturally gluten-free, low-carb, and keto-friendly with only about 2 grams of carbohydrates per serving. It’s also dairy-light with just a small amount of butter that can easily be substituted. The high protein content makes it suitable for those following high-protein diets, while the omega-3 fatty acids in catfish support heart and brain health.

Smart Swaps and Ingredient Substitutions

Hot Sauce Alternatives:

Crystal hot sauce → Tabasco, Louisiana Hot Sauce, or Frank’s RedHot (use same amount)
Sriracha → Use ½ teaspoon for milder heat with slight sweetness
No hot sauce available → Mix ¼ teaspoon cayenne with 1 teaspoon white vinegar

Butter Substitutions:

Cold butter → Olive oil or avocado oil (2 tablespoons) for dairy-free option
Ghee → Use same amount for lactose-free alternative with rich flavor
Coconut oil → Use 2 tablespoons solid coconut oil for plant-based option

Spice Blend Modifications:

Paprika → Smoked paprika or chili powder for different flavor profiles
Garlic powder → 2 cloves fresh minced garlic (add to melted butter)
Onion powder → 1 tablespoon minced fresh shallots for more complex flavor

Citrus Alternatives:

Lemon juice → Lime juice or white wine vinegar (same amount)
Fresh lemon zest → Dried lemon peel (use half the amount)

Pro Tips for Substitutions:

When using fresh herbs instead of dried, triple the amount and add after cooking
Oil substitutes won’t provide the same rich flavor as butter but work well for dietary restrictions

Make It Diabetes-Friendly

Carbohydrate Content:

Current carbs: Approximately 2 grams per serving from seasonings and minimal vegetables
Naturally low-carb: This recipe requires no modifications for blood sugar management
Glycemic impact: Virtually zero due to high protein, low carb composition

Portion Control Strategies:

Recommended serving: One 4-ounce fillet provides complete protein without carb concerns
Meal planning: Pair with non-starchy vegetables like roasted broccoli or sautéed spinach
Blood sugar stability: High protein content helps maintain steady glucose levels

Enhancement Options:

Add fiber: Serve over cauliflower rice or zucchini noodles for volume without carbs
Healthy fats: The butter provides beneficial fats that slow digestion and improve satiety
Timing tip: Ideal for lunch or dinner when protein needs are highest

Sodium Considerations:

Monitor salt: Use herbs and spices for flavor instead of extra salt if sodium is a concern
Hot sauce: Choose low-sodium varieties if following strict sodium restrictions

Total Carb Count: Less than 3 grams per serving makes this perfectly suitable for diabetic meal planning

Perfect Pairing Suggestions

Vegetable Sides:
The bold Cajun flavors pair beautifully with roasted Brussels sprouts tossed with bacon bits, or sautéed collard greens with garlic for authentic Southern comfort. Grilled asparagus with lemon provides a lighter contrast, while roasted sweet potato wedges add natural sweetness that balances the spice. For summer entertaining, grilled corn on the cob with herb butter complements the catfish perfectly.

Starch Pairings:
Dirty rice or jambalaya creates an authentic Louisiana feast, while cornbread with honey butter provides a classic Southern foundation. Creamy grits with cheese make an elegant brunch presentation, and red beans and rice turns this into a complete Creole meal. For lighter options, cauliflower rice seasoned with herbs maintains the low-carb profile.

Beverage Pairings:
Crisp white wines like Sauvignon Blanc or Pinot Grigio cut through the richness beautifully, while light beers such as pilsners or wheat beers provide refreshing contrast. Sweet tea offers traditional Southern hospitality, and sparkling water with lime cleanses the palate between bites. For special occasions, champagne surprisingly complements the buttery, spicy flavors.

Complete Meal Ideas:
Start with shrimp and grits appetizer, follow with the catfish alongside coleslaw and hush puppies, then finish with bread pudding for an indulgent Southern feast perfect for entertaining.

Pro Tips and Troubleshooting

Temperature and Timing Mastery:
The key to perfect catfish is monitoring internal temperature rather than relying solely on cooking time. Thin fillets (under 1 inch) may be done in 12-15 minutes, while thicker pieces need the full 20 minutes. If your fillets are uneven thickness, fold the thin tail end under to create uniform cooking. Carryover cooking will raise the temperature another 5°F after removal, so pull the fish at 140°F internal temperature.

Seasoning Success:
Pat fillets completely dry before seasoning – moisture prevents proper adhesion and creates steam instead of the desired slight crust. Layer your seasonings as directed rather than mixing everything together; this creates more complex flavor development. Cold butter pieces are crucial – they melt slowly and create the perfect basting liquid without burning.

Storage and Reheating:
Refrigerate leftovers for up to 3 days in airtight containers. Reheat gently in a 300°F oven for 8-10 minutes to maintain texture – microwaving makes fish rubbery. Freeze portions for up to 3 months, but texture will be slightly less flaky after thawing.

Scaling the Recipe:
This recipe doubles easily in a large roasting pan, but don’t overcrowd – fillets need space for even cooking. For single servings, use a small cast iron skillet and reduce cooking time to 10-12 minutes. Meal prep tip: Season multiple fillets and freeze individually for quick weeknight dinners.

This Cajun baked catfish delivers restaurant-quality results with minimal effort, proving that sometimes the best recipes are the ones that let quality ingredients shine with just the right amount of seasoning and technique. Whether you’re channeling your inner Dolly Parton or just want a delicious, healthy dinner that’s ready in under 30 minutes, this recipe has you covered with Southern charm and modern convenience.