Black Bean-Garlic Catfish for Two

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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.

Black Bean-Garlic Catfish for Two

Makes: 2 servings

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  • 2 tablespoons all-purpose flour
  • 8 ounces catfish fillets, patted dry and cut into 2 portions
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon salt
  • 2 teaspoons canola oil, divided
  • 1 1/2 teaspoons black bean-garlic sauce (see Note)
  • 1 1/2 teaspoons finely chopped scallion, plus more for garnish
  • 1 1/2 teaspoons rice vinegar
  • 1 1/2 teaspoons water
  • Pinch crushed red pepper


  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 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.
  3. 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.
  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.


Per serving: 193 calories; 12 g fat (2 g sat, 6 g mono); 62 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 18 g protein; 0 g fiber; 575 mg sodium; 355 mg potassium.

Exchanges: 3 lean meat, 1 fat

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