Black Bean-Garlic Catfish

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.

4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

Ingredients

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

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.

Tips & Notes

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

Per serving: 218 calories; 14 g fat (2 g sat, 7 g mono); 53 mg cholesterol; 4 g carbohydrates; 18 g protein; 0 g fiber; 523 mg sodium; 353 mg potassium.

Exchanges: 3 lean meat, 1 fat