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. Source: EatingWell Magazine, January/February 2007

EatingWell Test Kitchen



  • 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.

  • 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

327 calories; 20.3 g total fat; 5 g saturated fat; 114 mg cholesterol; 396 mg sodium. 535 mg potassium; 10.3 g carbohydrates; 1.1 g fiber; 2 g sugar; 25 g protein; 332 IU vitamin a iu; 5 mg vitamin c; 49 mcg folate; 64 mg calcium; 1 mg iron; 49 mg magnesium;

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