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.
Active Time: 20 minutes |
Total Time: 20 minutes
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
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.
Per serving :
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.