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Black Bean-Garlic Catfish

:  September/October 2009

Your rating: None Average: 3.9 (10 votes)

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.


Black Bean-Garlic Catfish Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Healthy weight | Heart healthy |

View Our Nutrition Guidelines »

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

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Preparation

  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.

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; 0 g added sugars; 18 g protein; 0 g fiber; 523 mg sodium; 353 mg potassium.

Exchanges: 3 lean meat, 1 fat


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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Ease of Preparation
Easy
Main Ingredient
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Quick (total 30 min. or less)
Type of Dish
Main dish, fish/seafood
Ethnic/Regional
Asian
Chinese
Publication
September/October 2009
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