Cajun catfish

The Cajun technique of blackening food in a super-hot cast-iron pan requires assertive seasoning that can sometimes overdo it on the salt. Ours has only a touch; instead, an aggressively aromatic (but not too hot) blackening rub flavours the catfish fillets. Serve with cooling Creole Sauce (see below).

Preparation time: 5 minutes, plus 30 minutes marinating

Cooking time: 10 minutes

Serves 6

• 15 g (1 tbsp) sweet paprika
• 1 g (1/4 tsp) kosher salt
• 5 g (1 tsp) garlic powder
• 5 g (1 tsp) onion powder
• 5 g (1 tsp) ground cayenne pepper
• 5 g (1 tsp) ground black pepper
• 2 g (1/2 tsp) mustard powder
• 2 g (1/2 tsp) dried thyme
• 2 g (1/2 tsp) dried oregano
• 4 catfish filets, about 225 g/6 oz each , patted dry
• 15 ml (1 tbsp) canola oil
• 30 ml (2 tbsp) chopped fresh parsley
• 6 lemon wedges

1. Combine the paprika, salt, garlic powder, onion powder, ground cayenne pepper, black pepper, mustard powder, thyme and oregano. Scatter the spices all over the fish and let stand at room temperature for 30 minutes.
2. Heat a large griddle or skillet (preferably cast-iron) over medium-high heat. Turn on the overhead exhaust fan or open a window and turn off the smoke alarms, as this blackening technique creates some smoke.
3. When the pan is very hot, add the oil and swirl into a thin film on the bottom of the pan. Using tongs, add the seasoned catfish and cook until the fish is opaque on the surface but still a little filmy and moist in the centre, five to six minutes per side.
4. Remove to a platter or plates. Scatter on the parsley and serve with the lemon wedges for squeezing.

Cook's tip

• To save time, replace the catfish spice rub (paprika, salt, garlic powder, onion powder, ground cayenne pepper, black pepper, mustard powder, thyme and oregano) with 45 grams (three tablespoons) store-bought Cajun blackening seasoning.

A traditional Louisiana topping for shrimp, this all-purpose sauce also elevates okra to new heights. You could even ladle it over rice or cooked sausage.

Preparation time: 5 minutes

Cooking time: 30 minutes

Makes about 750 millilitres (3 cups)

• 15 ml (1 tbsp) olive oil1 onion, finely chopped
• 1 large green pepper, finely chopped
• 1 rib celery, finely chopped
• 2 large garlic cloves, minced
• 10 g (2 tsp) dried thyme
• 5 g (1 tsp) paprika
• 1 to 2 g (1/4 to 1/2 tsp) cayenne pepper
• 1 bay leaf30 g (2 tbsp) low-sodium tomato paste
• 250 g (1 c) canned low-sodium chopped tomatoes
• 375 ml (1 1/2 c) low-sodium chicken broth or vegetable broth
• 2 g (1/2 tsp) salt

1. Heat the oil in a medium pot over medium heat. Add the onions, peppers and celery and cook until the onions are soft, five to six minutes. Add the garlic and cook for one minute.
2. Stir in the thyme, paprika, cayenne, bay leaf, tomato paste and chopped tomatoes. Cook for five minutes.
3. Stir in the broth and salt and bring to a boil over high heat. Reduce the heat to medium-low, cover and simmer for 25 minutes.
4. Use immediately or refrigerate for up to two days. Reheat over low heat.

Nutritional information per 50 ml (1/4 c): 27 calories, 1 g fat (0 g saturated fat), 5 g carbs, 1 g protein, 1 g fibre, 0 mg cholesterol, 146 mg sodium, 14 mg calcium.