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Black Bean-Garlic Catfish

http://www.eatingwell.com/recipes/black_bean_garlic_catfish.html

From EatingWell:  September/October 2009

This dish is great for folks who are on the fence about catfish because the pungent black bean-garlic sauce balances the fish’s strong flavor. Serve with udon noodles or brown rice and sauteed broccoli with ginger broccoli.

4 servings | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

• 1/4 cup all-purpose flour
• 1 pound catfish fillets, patted dry and cut into 4 portions
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 tablespoon plus 1 teaspoon canola oil, divided
• 1 tablespoon black bean-garlic sauce (see Note)
• 1 tablespoon finely chopped scallion, plus more for garnish
• 1 tablespoon rice vinegar
• 1 tablespoon water
• 1/8 teaspoon crushed red pepper

Preparation

1. Place flour in a shallow dish. Sprinkle catfish with garlic powder and salt. Dredge the catfish in the flour, shaking off the excess (discard the remaining flour).
2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add the fish and cook, turning once, until golden brown and just cooked through, about 5 minutes per side.
3. Meanwhile, combine the remaining 1 teaspoon oil, black bean-garlic sauce, 1 tablespoon scallion, vinegar, water and crushed red pepper in a small bowl.
4. Serve the fish with the sauce and garnish with more scallion, if desired.

Nutrition

Per serving : 218 Calories; 14 g Fat; 2 g Sat; 7 g Mono; 53 mg Cholesterol; 4 g Carbohydrates; 18 g Protein; 0 g Fiber; 523 mg Sodium; 353 mg Potassium

Exchanges: 3 lean meat, 1 fat

Tips & Notes

• Ingredient Note: Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black soybeans, garlic and rice wine. Find it in the Asian-foods section of most supermarkets or at Asian markets. Refrigerate for up to 1 year.