Black Bean-Garlic Catfish
From EatingWell: 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.
- 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
- 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.
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
More From EatingWell
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Main Ingredient
- Preparation/ Technique
- September/October 2009