Cajun Catfish

Cajun Catfish

Being mindful of the fish we purchase and consume helps preserve and maintain balance within vital ecologies. Farmed catfish is one of the best choices in regards to sustainability.


  • 2 catfish fillets – about one pound (plan on 4oz per person)
  • (or other fish such as tilapia or salmon)
  • 2 teaspoons paprika
  • ½ teaspoon oregano
  • ½ teaspoon thyme
  • ¼ teaspoon cayenne, less if you don’t like spicy food
  • ½ teaspoon sugar
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 large clove of garlic, thinly sliced lengthwise
  • 1 tablespoon olive oil


  1. Remove fish from fridge to “warm.”
  2. Combine spices to make rub.
  3. Using 1 teaspoon of the rub for each fillet, sprinkle and pat the rub on both sides of each fillet.
  4. Heat oil in a medium or large non-stick skillet over medium heat. Add garlic and sauté for a few minutes- don’t let the garlic brown. Remove garlic from pan and set aside to use as garnish later.
  5. Place fish in pan. Cook fish for 6 minutes. Turn the fish over and cook for another 6 minutes. Thinner fish like tilapia will take less time.
  6. Place fish on plates and garnish with sautéed garlic.
Hilary Warner of Nutrition Works! LLC is a registered and licensed dietitian/nutritionist offering one-on-one nutrition counseling, dietary coaching, personalized nutrition plans, fitness plans and overall wellness consultations in Concord New Hampshire. Hilary Warner has advanced training in the treatment of eating disorders such as anorexia and bulimia. As a registered nutritionist/dietitian, Hilary helps people lower blood pressure and lower cholesterol, and counsels individuals how to improve their diet to manage gluten intolerance, celiac disease, irritable bowel disease, and other food-related health problems. If your child is overweight, Hilary can coach parents and children on how to build a healthy body with good nutrition and regular activity. Hilary Warner can help you if you want to lose weight consistently, improve your general eating habits, learn how to cook healthy meals, improve your sports performance, and get healthier through good diet! Nutrition Works! LLC is located in Concord, NH and provides nutrition counseling to individuals throughout the state of New Hampshire.