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.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2009


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 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.


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

192.8 calories; protein 17.8g 36% DV; carbohydrates 2.9g 1% DV; exchange other carbs; dietary fiber 0.4g 2% DV; sugars 0.6g; fat 11.7g 18% DV; saturated fat 1.8g 9% DV; cholesterol 62.4mg 21% DV; vitamin a iu 40.2IU 1% DV; vitamin c 0.3mg 1% DV; folate 18.3mcg 5% DV; calcium 11.1mg 1% DV; iron 0.4mg 2% DV; magnesium 22.7mg 8% DV; potassium 354.7mg 10% DV; sodium 574.6mg 23% DV; thiaminmg 4% DV.