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
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Ingredients

Directions

  • 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).

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  • 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.

Tips

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; 11.7 g total fat; 62 mg cholesterol; 575 mg sodium. 4.4 g carbohydrates; 18 g protein; Full Nutrition