Craving the deep, soulful flavors of Southern cooking without the heaviness of deep frying? This recipe for no-fried catfish served over dirty rice and topped with a rich Cajun crawfish cream sauce brings all the Louisiana flair to your table with a lighter, oven-baked twist.
It’s a perfect dinner when you want comfort food with spice, texture, and a touch of indulgence — without the need for a fryer. You’ll get crispy catfish, flavorful rice, and a silky sauce that’s packed with crawfish and Cajun seasoning.
Ingredients
Serves 4
For the Catfish
- Four catfish fillets (about 6 ounces each)
- Half cup cornmeal
- Quarter cup all-purpose flour
- One teaspoon Cajun seasoning
- One teaspoon garlic powder
- Half teaspoon paprika
- Salt and pepper to taste
- Two tablespoons olive oil (for brushing or spraying)
For the Dirty Rice
- One cup long-grain white rice
- Two and a half cups chicken broth
- Half pound ground sausage (or ground beef)
- One small onion, finely chopped
- One green bell pepper, chopped
- Two celery stalks, chopped
- One teaspoon Cajun or Creole seasoning
- Two tablespoons chopped fresh parsley
For the Cajun Crawfish Cream Sauce
- Two tablespoons unsalted butter
- Two cloves garlic, minced
- One cup heavy cream
- Half cup Parmesan cheese, grated
- One cup cooked crawfish tails (thawed and drained if frozen)
- One teaspoon Cajun seasoning
- Juice of half a lemon
Preparation Time
- Prep time: 25 minutes
- Cook time: 35 minutes
- Total time: 1 hour
Step-by-Step Instructions
Step 1: Bake the Catfish
- Preheat your oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper.
- In a shallow bowl, mix cornmeal, flour, Cajun seasoning, garlic powder, paprika, salt, and pepper.
- Pat the catfish fillets dry and dredge each piece in the coating mixture, pressing lightly to adhere.
- Place fillets on the baking sheet and brush or lightly spray with olive oil.
- Bake for 15 to 18 minutes, flipping once halfway through, until golden brown and cooked through.
Step 2: Prepare the Dirty Rice
- In a large skillet over medium heat, brown the sausage until cooked through.
- Add chopped onion, bell pepper, and celery. Cook for 5 to 7 minutes until softened.
- Stir in the uncooked rice and Cajun seasoning. Toast for 1 to 2 minutes to build flavor.
- Add chicken broth, bring to a boil, then reduce heat to low. Cover and simmer for 18 to 20 minutes or until rice is tender.
- Fluff with a fork and stir in fresh parsley just before serving.
Step 3: Make the Crawfish Cream Sauce
- In a small saucepan, melt butter over medium heat. Add minced garlic and cook for 1 minute.
- Pour in the cream and bring to a gentle simmer.
- Add Parmesan cheese and stir until melted and smooth.
- Fold in crawfish tails, Cajun seasoning, and lemon juice. Simmer for 3 to 5 minutes until slightly thickened.
Step 4: Assemble the Dish
- Spoon a generous serving of dirty rice onto each plate.
- Top with a baked catfish fillet.
- Drizzle with the warm Cajun crawfish cream sauce.
- Garnish with extra parsley or a sprinkle of paprika, if desired.
Serving Suggestions
- Serve with sautéed greens or okra for a traditional Southern side.
- Add a slice of cornbread or French bread to soak up the creamy sauce.
- Pair with sweet iced tea or a crisp white wine like Sauvignon Blanc.
Nutritional Highlights
| Nutrient | Per Serving (includes rice, fish, and sauce) |
|---|---|
| Calories | 610 |
| Protein | 39 grams |
| Total Fat | 30 grams |
| Saturated Fat | 13 grams |
| Carbohydrates | 45 grams |
| Fiber | 3 grams |
| Sugars | 3 grams |
| Sodium | 690 milligrams |
Key Benefits:
- High protein from catfish, crawfish, and sausage supports muscle repair and keeps you satisfied.
- Oven-baking reduces excess oil and calories compared to deep frying.
- Dirty rice adds fiber and B vitamins through the inclusion of vegetables and rice.
- Cajun seasoning and lemon offer bold flavor without added sugars or processed ingredients.
Chef’s Tips for Success
- Use fresh or wild-caught catfish for the cleanest flavor.
- Do not overcook the crawfish, as it can become tough. Add them at the end of the sauce preparation.
- For extra crispiness, finish the catfish under the broiler for 1 to 2 minutes.
- If crawfish tails are unavailable, substitute with shrimp cut into small pieces.
Variations to Try
- Substitute brown rice for a higher-fiber version of dirty rice.
- Make it dairy-free by using coconut cream and nutritional yeast in the sauce.
- Add diced tomatoes or jalapeños for extra depth and spice in the dirty rice.
- Turn it into a casserole by layering rice, fish, and sauce in a baking dish and broiling briefly before serving.
This no-fried catfish over dirty rice with Cajun crawfish cream sauce is a celebration of Southern cooking with a lighter, modern twist. It’s a dish full of character — rich, spicy, and satisfying — yet easy enough to prepare on a weeknight. Whether you’re honoring your Louisiana roots or just exploring bold new flavors, this recipe is sure to become a household favorite.