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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2007
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.)

  • 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.

  • 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 Facts

326.9 calories; protein 25g 50% DV; carbohydrates 10.3g 3% DV; exchange other carbs 0.5; dietary fiber 1.1g 4% DV; sugars 1.6g; fat 20.3g 31% DV; saturated fat 5g 25% DV; cholesterol 114.5mg 38% DV; vitamin a iu 332.5IU 7% DV; vitamin c 5mg 8% DV; folate 49.3mcg 12% DV; calcium 64.1mg 6% DV; iron 1.2mg 7% DV; magnesium 48.6mg 17% DV; potassium 535mg 15% DV; sodium 396.2mg 16% DV; thiamin 0.1mg 12% DV.

Reviews (11)

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11 Ratings
  • 5 star values: 11
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
07/06/2015
Tastiest Seafood Dish I've Ever Made! This by far was the best dish I ever made. I added 1tbsp of cayenne and extra lemon in the sauce and over the fish. This is a must-try and probably can be used with other fish too. Pros: Tasty quick easy pretty Read More
Rating: 5 stars
09/06/2013
Loved it! Made this tonight and we really enjoyed it!! Thumbs up! Read More
Rating: 5 stars
07/11/2013
Even better than it looks! Really a great recipe we used the sauce as a topping for pasta and the lemon flavor was amazing! Pros: Easy fast perfect for the whole family. Cons: I should have made a larger portion. Read More
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Rating: 5 stars
05/31/2012
This is absolutely delicious! Like one reviewer mentioned I added some thyme with the lemon juice at the end. Superb! There was so much flavor and it even looked fancy on the plate like a restaurant entree. With a little fresh lime juice you get some extra flavor punch! Mmmm! Read More
Rating: 5 stars
10/30/2011
We love this dish! We make it with tilapia rather than catfish and it is soooo delicious. It's regularly on our supper table. Read More
Rating: 5 stars
10/30/2011
Agreed! This is simple and delicious and even our 2 year old loves it! Read More
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Rating: 5 stars
10/30/2011
I made this easy dish for a Friday during Lent. I loved it. I couldn't believe the explosion of flavor that I received after taking each individual bite. It was so simple to make and very few ingredients were needed to make it. It tasted like a dish out of a restaurant. I will definitely making it again. Read More
Rating: 5 stars
10/30/2011
I Love catfish Amamdine. I am sure the ones I have had are not low in calories. I will try this one for sure. Thank You Amberlan Read More
Rating: 5 stars
10/30/2011
I've made this several times now and am finally getting around to posting a review... I'm not a big fan of catfish so I substitute tilapia in its place with great results. The almonds pair so well with the garlic lemon and butter. Also we enjoy spicy food so I double up on the cayenne pepper mixed in with the flour. When you sprinkle the fresh parsley on top it gives it a fabulous presentation to go along with the "fabulousness" of the flavor! Even my husband loves this dish and he is a picky seafood eater. Read More
Rating: 5 stars
10/29/2011
Awesome dish-like the other reviewer I added more cayenne pepper and along with the lemon juice in the final step I added 1/2 tsp of Thyme-Wow!! Read More
Rating: 5 stars
10/29/2011
Great w/ tilapia! My family loved this recipe although I substituted tilapia for the catfish. Tilapia is the "go to" mild fish in my house so it's what I had on hand and the recipe worked beautifully without any changes. I will be making this regularly! Love the extra crunch (and protein) from the almonds! Can't recommend it highly enough! Pros: Easy tasty relatively fast to prepare. Read More