Black Bean-Garlic Catfish

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From: EatingWell Magazine September/October 2009

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1/4 cup all-purpose flour
  • 1 pound catfish fillets, patted dry and cut into 4 portions
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 tablespoon plus 1 teaspoon canola oil, divided
  • 1 tablespoon black bean-garlic sauce (see Note)
  • 1 tablespoon finely chopped scallion, plus more for garnish
  • 1 tablespoon rice vinegar
  • 1 tablespoon water
  • 1/8 teaspoon crushed red pepper

Preparation

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  1. 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).
  2. 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.
  3. Meanwhile, combine the remaining 1 teaspoon oil, black bean-garlic sauce, 1 tablespoon scallion, vinegar, water and crushed red pepper in a small bowl.
  4. 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 information

  • Per serving: 200 calories; 12 g fat(2 g sat); 0 g fiber; 4 g carbohydrates; 18 g protein; 24 mcg folate; 62 mg cholesterol; 1 g sugars; 0 g added sugars; 40 IU vitamin A; 0 mg vitamin C; 11 mg calcium; 0 mg iron; 575 mg sodium; 357 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: 3 lean meat, 1 fat

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