This dish is great for folks who are on the fence about catfish because the pungent black bean-garlic sauce balances the fish's strong flavor. Serve with udon noodles or brown rice and sauteed broccoli with ginger broccoli. Source: EatingWell Magazine, September/October 2009

EatingWell Test Kitchen


Ingredient Checklist


Instructions Checklist
  • 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 tablespoon oil in a large 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 teaspoon oil, black bean-garlic sauce, 1 tablespoon scallion, vinegar, water and crushed red pepper in a small bowl.

  • Serve the fish with the sauce and garnish with more scallion, if desired.


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.

Nutrition Facts

200 calories; total fat 11.7g 18% DV; saturated fat 1.8g; cholesterol 62mg 21% DV; sodium 575mg 23% DV; potassium 357mg 10% DV; carbohydrates 4.4g 1% DV; fiber 0.4g 2% DV; sugar 1g; protein 18g 36% DV; exchange other carbs 1; vitamin a iu 40IU; vitamin cmg; folate 24mcg; calcium 11mg; ironmg; magnesium 23mg; thiaminmg.