From EatingWell: January/February 2007
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.
- 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
- 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.
- 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.)
- 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.
- 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.
Per serving: 327 calories; 20 g fat (5 g sat, 11 g mono); 114 mg cholesterol; 10 g carbohydrates; 25 g protein; 1 g fiber; 396 mg sodium; 533 mg potassium.
Nutrition Bonus: Selenium (33% daily value), Vitamin E (20% dv).
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 3 lean meat, 2 1/2 fat
More From EatingWell
Ready in 30 minutes or less, these healthy spring recipes are...
Whether you’re making soup for an appetizer or a main-course...
Few things are more satisfying on a chilly night than a...
Asparagus is high in folic acid and is a good source of...
Comfort foods are notoriously high in calories and saturated...
Entertaining is made easy with these delicious brunch recipes...
Spend less time in the kitchen; plug in your crock pot! Slow...
Healthy dinners that fit in one bowl are quick and convenient...
There's nothing better than a quick, easy and affordable...
Our low-calorie comfort food recipes are soothing, comforting...
Your slow cooker is the perfect tool to prepare an easy meal...
If you’re hoping to get a better night’s sleep, try adding...
Everyone is Irish on St. Patrick’s Day! Celebrate this year...
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- January/February 2007