Catfish Amandine (Printer-Friendly Version) | Eating Well
SPECIAL OFFER - Limited Time Only!

(The ad below will not display on your printed page)

20 minute dinner recipes

Print Now

Catfish Amandine

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

From EatingWell:  January/February 2007

Here, we use healthier extra-virgin olive oil with a bit of butter added for its flavor instead of the tablespoons of butter usually used to make classic “amandine” sauce for pan-fried catfish fillets. The results are delicately flavored and have only a third of the calories, fat and sodium of a classic version.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Heat 1 tablespoon oil and butter in a small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside.
  2. Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in the flour mixture; shake off any excess flour. (Discard any leftover mixtures.)
  3. Heat the remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side.
  4. Return the almond-garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish and sprinkle with parsley.

Nutrition

Per serving : 327 Calories; 20 g Fat; 5 g Sat; 11 g Mono; 114 mg Cholesterol; 10 g Carbohydrates; 25 g Protein; 1 g Fiber; 396 mg Sodium; 533 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 3 lean meat, 2 1/2 fat