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EatingWell Test Kitchen
“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. ”
1 tablespoon plus 1½ teaspoons extra-virgin olive oil, divided
1 tablespoon butter
¼ cup sliced almonds
3 cloves garlic, thinly sliced
½ cup low-fat milk
1 large egg, lightly beaten
⅓ cup all-purpose flour
½ teaspoon salt
½ teaspoon cayenne pepper
1 pound catfish, cut into 4 portions
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley
1Heat 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.
2Combine 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.)
3Heat the remaining 1½ 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.
4Return 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.