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20 minute dinner recipes

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Black Bean-Garlic Catfish for Two

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

From EatingWell: 

If you’re on the fence about catfish, you’ll be pleasantly surprised at how the pungent black bean-garlic sauce balances the fish’s strong flavor. Serve with udon noodles (or brown rice) and sauteed broccoli with ginger.

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

Ingredients

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 1/2 teaspoons oil in a medium 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 1/2 teaspoon oil, black bean-garlic sauce, 1 1/2 teaspoons 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 : 193 Calories; 12 g Fat; 2 g Sat; 6 g Mono; 62 mg Cholesterol; 3 g Carbohydrates; 18 g Protein; 0 g Fiber; 575 mg Sodium; 355 mg Potassium

Exchanges: 3 lean meat, 1 fat

Tips & Notes