Pan Seared Catfish with Red Roasted Red Pepper Lime Sauce and Toasted Sunflower Seeds

Name: Pan Seared Catfish with Red Roasted Red Pepper Lime Sauce and Toasted Sunflower Seeds
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4
Cuisine: Latin American
Ingredients: 1 tablespoon olive oil; 2 1/2 pounds catfish fillets, about 5 ounces each; Salt to taste; Freshly ground black pepper to taste; 1 1/2 cups chopped roasted red peppers; 2 cloves garlic, minced; 1 tablespoon fresh lime juice; 1 teaspoon minced fresh ginger; 1 teaspoon ground cumin; 2 tablespoons chopped fresh cilantro leaves; 1/4 cup toasted sunflower seeds

Recipe GLPR96e158e3922565

Latin American

Main Course

25 min

455 cal

Servings: 4

Stovetop

SNAP eligible

Delicate pan-seared catfish fillets topped with a vibrant roasted red pepper and lime sauce infused with warm spices, finished with a sprinkle of toasted sunflower seeds. This elegant yet simple dish comes together quickly and is naturally free from common allergens, making it perfect for any dietary restriction.

Save recipes you love

Create a free Grocery List Plus account to save recipes, rate them, and add every ingredient to your grocery list in one tap.

Create free account Sign in

Ingredients

1 tablespoon olive oil

2 1/2 pounds catfish fillets, about 5 ounces each

Salt to taste

Freshly ground black pepper to taste

1 1/2 cups chopped roasted red peppers

2 cloves garlic, minced

1 tablespoon fresh lime juice

1 teaspoon minced fresh ginger

1 teaspoon ground cumin

2 tablespoons chopped fresh cilantro leaves

1/4 cup toasted sunflower seeds

Directions

Heat the olive oil in a large skillet over medium-high heat until it shimmers and is hot to the touch, about 2 minutes.
Pat the catfish fillets dry with paper towels. Season both sides generously with salt and freshly ground black pepper.
Place the seasoned fillets into the hot skillet and cook for 2 minutes without moving them. Using a spatula or tongs, carefully flip each fillet and cook for an additional 2 minutes, or until the fish is golden brown and flakes easily when tested with a fork, and reaches an internal temperature of 145°F. Transfer the cooked fish to a serving plate.
Pour the roasted red peppers, minced garlic, fresh lime juice, minced ginger, and ground cumin into a blender. Blend on high speed until the mixture is completely smooth and uniform in color.
Transfer the blended pepper sauce to a small saucepan and bring to a gentle simmer over medium heat. Let it simmer for 5 minutes, stirring occasionally, then remove from heat. Stir in the fresh cilantro leaves.
To serve, divide the catfish fillets among serving plates. Pour the red pepper lime sauce generously over the top of each portion. Sprinkle the toasted sunflower seeds evenly over the sauce and fish.

Comments

Grocery List Plus Editorial Staff4

Catfish is reliably available at Walmart, Food Lion, and Harris Teeter, and red peppers, lime, garlic, and cilantro are standard at all Charlotte chains; sunflower seeds may require a second look but are stocked at ALDI and Walmart, so no special trip. The actual prep time is closer to 35 minutes because the recipe glosses over mincing garlic and ginger, toasting seeds, and building the sauce properly, though pan-searing the fish itself is genuinely quick. Cost per serving runs about $4–5 depending on catfish price, which is reasonable for a weeknight protein. The dish is fussy—it demands attention to sauce consistency and fish doneness to avoid overcooking delicate fillets—and it does not reheat well, making it a same-night dish only.