Recipe

Bright & Citrusy Healthy Catfish

Pan-seared catfish with crisp edges, a quick citrus pan sauce, and a big, herby finish. Weeknight-fast, fresh-tasting, and light without being sad about it.

By Matt Campbell

•

4.8

A golden pan-seared catfish fillet on a white plate with lemon and orange slices, fresh herbs, and a glossy citrus pan sauce

Jump to Recipe

If catfish has ever tasted muddy or heavy to you, this is the reset button. We are going bright and citrusy with a quick marinade, a hot pan, and a fast little sauce that tastes like you tried way harder than you did. Think crisp edges, flaky fish, and a lemon orange punch that wakes everything up.

This is one of those recipes that plays nice with real life. The ingredients are easy to find, the steps are simple, and you can absolutely make it on a weeknight without turning your kitchen into a disaster zone. Tasting as you go is encouraged. It is also the easiest way to avoid a sauce that is too sharp or too salty.

Raw catfish fillets in a shallow dish with lemon zest, orange zest, garlic, and olive oil

Why It Works

Citrus cuts any fishy vibe: Lemon zest and a splash of orange brighten catfish fast, without masking it.
Quick sear, better texture: A hot skillet gives you crisp edges while keeping the center tender and flaky.
One pan sauce, big payoff: Citrus juice, a little broth, and herbs create a glossy finish without butter overload.
Healthy, not bland: You get bold flavor from zest, garlic, and fresh herbs, not a heavy coating.

Pairs Well With

Cilantro Lime Rice
Lemon Roasted Asparagus
Cucumber Tomato Salad
Herby Roasted Potatoes

Storage Tips

Catfish is best right after cooking, but leftovers can still be really good if you treat them gently.

How to store

Fridge: Cool completely, then store in an airtight container for up to 2 days. Keep any extra sauce in a separate container if you can.
Freezer: I do not love freezing cooked catfish because the texture can get a bit spongy, but it is doable. Wrap tightly and freeze up to 1 month.

How to reheat without drying it out

Skillet: Add a splash of water or broth, cover, and warm on low just until heated through.
Oven: 300°F for 8 to 12 minutes, loosely covered with foil.
Microwave: Low power in short bursts. Add a teaspoon of sauce or water first.

Leftover move: Flake cold catfish into a salad with greens, avocado, and extra citrus. It is unexpectedly great.

Common Questions

Do I need to soak catfish in milk?

Nope. For good quality catfish, a quick citrus moment and a hot sear are enough. If you are sensitive to strong fish flavor, you can soak in milk for 15 to 20 minutes, then pat very dry before seasoning.

Can I bake this instead of pan-searing?

Yes. Bake at 425°F for about 10 to 14 minutes depending on thickness, until it flakes easily and reaches 145°F in the thickest part. You will lose some crisp edges, but the citrus sauce brings it back.

What if I only have bottled lemon juice?

Use it, but try to get at least one fresh citrus for zest. Zest is where the clean, aromatic punch lives.

Is catfish healthy?

Catfish is a lean protein and a great option when it is not breaded and deep-fried. This recipe keeps it light with olive oil, citrus, and herbs.

How do I avoid the fish sticking to the pan?

Three rules: preheat the pan, use enough oil to lightly coat, and do not move the fish too early. When it is properly seared, it releases more easily.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

12-inch skillet, preferably cast iron or stainless steel
Microplane or fine grater for zest
Citrus juicer or reamer
Tongs or a thin fish spatula
Small bowl for mixing marinade
Instant-read thermometer (optional but helpful)

I started making versions of this when I wanted fish that felt bright and clean, not heavy, not buried under breading. Catfish is affordable and forgiving, but it needs a little help to shine. The first time I hit it with lemon zest and orange juice in a hot pan, I had that pause mid-bite moment. It tasted like something you would order because it sounded fresh, then immediately try to recreate at home. This is the home version, relaxed, loud with citrus, and totally okay if your herb sprinkle is more of an herb avalanche.

Bright & Citrusy Healthy Catfish

(4.8 Reviews)

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Servings 4

Ingredients

4 catfish fillets (about 5 to 6 ounces each)
1 1/2 teaspoons kosher salt, divided
1/2 teaspoon black pepper
1 teaspoon smoked paprika (optional but very good)
2 tablespoons olive oil, divided
1 lemon, zested and juiced
1 orange, zested and juiced
2 cloves garlic, finely grated or minced
1 teaspoon honey (or maple syrup)
1/3 cup low-sodium chicken broth (or vegetable broth)
1 tablespoon capers, drained (optional, for salty pop)
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh dill or cilantro (optional)
Red pepper flakes, to taste
Lemon or orange slices, for serving

Note: If your fillets are very thin, reduce cook time by 1 to 2 minutes total.

Instructions

Pat the catfish dry. This is the crisp-edge secret. Use paper towels and get the surface as dry as you can.
Make a quick citrus marinade. In a small bowl, mix lemon zest, orange zest, half the lemon juice, 2 tablespoons orange juice, garlic, honey, 1 tablespoon olive oil, and 1/2 teaspoon salt.
Season first, then lightly marinate. In a small dish, combine remaining 1 teaspoon salt, pepper, and smoked paprika. Sprinkle evenly over both sides of the catfish. Now rub a thin layer of the citrus marinade over the fillets. Do not drench them. Let sit 10 minutes while you prep everything else.
Get the fish pan-ready. Right before cooking, let excess marinade drip off and gently blot the surface with a paper towel if it looks wet. You want the flavor, not a puddle. (Save any marinade that did not touch raw fish in the bowl for the sauce.)
Sear. Heat a large skillet over medium-high heat. Add remaining 1 tablespoon olive oil. When the oil shimmers, add the fillets (do not crowd). Cook 3 to 4 minutes on the first side until golden and crisp at the edges. Flip and cook 2 to 3 minutes more, until the fish flakes easily or hits 145°F. Transfer to a plate.
Build the citrus pan sauce. Lower heat to medium. Add broth, the remaining lemon juice, and the remaining orange juice. Scrape up the browned bits. If you want to use any juices that collected on the plate, you can, but bring the sauce to a full boil first, then boil 1 minute to cook it through before reducing. Simmer 1 to 2 minutes until slightly reduced and glossy. Stir in capers if using. Taste and adjust with a pinch of salt, a little more honey, or a squeeze of citrus as needed.
Finish and serve. Spoon sauce over the catfish. Shower with parsley, dill or cilantro, and a pinch of red pepper flakes. Serve with citrus slices for extra squeeze control.

Pan-seared catfish in a skillet being spooned with citrus pan sauce and sprinkled with fresh herbs

Nutrition information is estimated.

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