Here, catfish is garnished with a garlic-almond sauce that is very simple to make, but tastes like it was prepared in a fine restaurant. Tilapia fillets can be used in place of the catfish, if desired. Make it a meal: Enjoy with steamed green beans and whole-wheat egg noodles tossed in parsley and butter.

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, divided 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 of the 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 pan with the garlic-almond sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish, sprinkle with parsley and serve.

NUTRITION INFORMATION: Per serving: 338 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; 455 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