If you're on the fence about catfish, you'll be pleasantly surprised at how the pungent black bean-garlic sauce balances the fish's strong flavor. Serve with udon noodles (or brown rice) and sauteed broccoli with ginger. 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 1/2 teaspoons oil in a medium 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 1/2 teaspoon oil, black bean-garlic sauce, 1 1/2 teaspoons 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

193 calories; 11.7 g total fat; 1.8 g saturated fat; 62 mg cholesterol; 575 mg sodium. 355 mg potassium; 2.9 g carbohydrates; 0.4 g fiber; 1 g sugar; 17.8 g protein; 40 IU vitamin a iu; 18 mcg folate; 11 mg calcium; 23 mg magnesium;