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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.

Source: EatingWell Magazine, January/February 2007


Recipe Summary

30 mins


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

327 calories; protein 25g; carbohydrates 10.3g; dietary fiber 1.1g; sugars 1.6g; fat 20.3g; saturated fat 5g; cholesterol 114.5mg; vitamin a iu 332.5IU; vitamin c 5mg; folate 49.3mcg; calcium 64.1mg; iron 1.2mg; magnesium 48.6mg; potassium 535mg; sodium 396.2mg; thiamin 0.1mg.

1/2 starch, 3 lean meat, 2 1/2 fat