Catfish Amandine

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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.

Catfish Amandine
Nutritionist Tested & Approved

Time: 30 minutes

Ingredients
  • 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

Directions
  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.


Nutritional Facts

Servings
4
Calories
327
Carbohydrates
10g
Cholesterol
114mg
Dietary Fiber
1g
Fat
20g
Monounsaturated Fat
11g
Potassium
533mg
Protein
25g
Saturated Fat
5g
Sodium
396mg
Bonus
Selenium (33% daily value)
Vitamin E (20% dv)
Carbohydrate Servings
1/2
Exchanges
1/2 starch
3 lean meat
2 1/2 fat

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main dish EatingWell Meal Plan fish and seafood catfish ultra-low-carb

3 replies

Turtle
Turtle 2013-03-12 01:45:24 -0700 Report

I love catfish. I ate lots of it when I lived in the south. It is still a favorite for me. This receipi is a real treat!