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