Here, we use healthier extra-virgin olive oil with a bit of butter added for its flavor instead of the tablespoons of butter usually used to make classic “amandine” sauce for pan-fried catfish fillets. The results are delicately flavored and have only a third of the calories, fat and sodium of a classic version.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil, divided
1 tablespoon butter
1/4 cup sliced almonds
3 cloves garlic, thinly sliced
1/2 cup low-fat milk
1 large egg, lightly beaten
1/3 cup all-purpose flour
1/2 teaspoon salt
1/2 teaspoon cayenne pepper
1 pound catfish, cut into 4 portions
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley

1. Heat 1 tablespoon oil and butter in a small saucepan over medium heat. Add almonds and garlic and cook until both are just beginning to brown, 1 to 3 minutes. Set aside.
2. Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt and cayenne. Dip fish in the milk mixture, then in the flour mixture; shake off any excess flour. (Discard any leftover mixtures.)
3. Heat the remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in the center, 4 to 6 minutes per side.
4. Return the almond-garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish and sprinkle with parsley.

NUTRITION INFORMATION: Per serving: 336 calories; 21 g fat (5 g sat, 11 g mono); 117 mg cholesterol; 10 g carbohydrate; 25 g protein; 1 g fiber; 353 mg sodium; 452 mg potassium.
Nutrition bonus: Selenium (33% daily value), Vitamin E (20% dv).
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 3 lean meat, 2 1/2 fat

Awesome !!!

Anonymous, Dallas, TX

We were dying to try this recipe and made it with fresh bass caught that day. It was soooooooo good! We used the leftover fish the next day in flour tortillas with tomato, avocado, cheese and sprouts for the best fish tacos ever. I will be making this over and over again!

Anonymous, Tulsa, OK

This quick and easy fish recipe along with asparagus amandine and rice pilaf is as good a meal as you might order from a top-notch seafood restaurant. My husband and I love fish and this is one recipe we will be keeping on our menu. Wouldn't change a thing.

Monica, West Bridgewater, MA

Got this receipe in the Drs office. I am not a fan of catfish, but my husband loves it. It is a keeper.

Anonymous, Williamsport, PA

Yum! So easy and delicious.

Deeni, Boston, MA

We make this recipe using Tilapia. It is excellent! A real favorite of both family and guests.

Jenney, Burlington, VT

Knowing we need more fish in our diet, yet not crazy about it myself, I tried this dish with great results. I actually LIKE it, and my husband raves about it. It is simple to prepare, yet tastes elegant. Caution: watch those almonds - I burned my first batch just by glancing away!

Michele, Bishop, TX

We sell Alaskan Seafoood, so obviously it would be great to have an Alaskan product covered, but this recipe looks great too!

Alaskan Harvest Seafood

I used tilapia in place of catfish, but other than that, I followed the recipe exactly. We were NOT disappointed. This was tasty and surprisingly delicious!!! Even my picky husband said it was exceptional. The almonds with the butter, olive oil, garlic and lemon juice are the extra special touch that makes this recipe GREAT!!!

Renee, Lexington, OH

Tastes great and is an easy meal to have the children help with as they learn to cook.

Cheryl Henderson-Khalid, Bushkill, PA