Black Bean-Garlic Catfish for Two

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If you’re on the fence about catfish, you’ll be pleasantly surprised at how the pungent black bean-garlic sauce balances the fish’s strong flavor. Serve with udon noodles (or brown rice) and sauteed broccoli with ginger.

Black Bean-Garlic Catfish for Two
Nutritionist Tested & Approved

Time: 20 minutes

Ingredients
  • 2 tablespoons all-purpose flour

  • 8 ounces catfish fillets, patted dry and cut into 2 portions

  • 1/4 teaspoon garlic powder

  • 1/8 teaspoon salt

  • 2 teaspoons canola oil, divided

  • 1 1/2 teaspoons black bean-garlic sauce (see Note)

  • 1 1/2 teaspoons finely chopped scallion, plus more for garnish

  • 1 1/2 teaspoons rice vinegar

  • 1 1/2 teaspoons water

  • Pinch crushed red pepper

Directions
  1. Place flour in a shallow dish. Sprinkle catfish with garlic powder and salt. Dredge the catfish in the flour, shaking off the excess (discard the remaining flour).

  2. Heat 1 1/2 teaspoons oil in a medium nonstick skillet over medium heat. Add the fish and cook, turning once, until golden brown and just cooked through, about 5 minutes per side.

  3. Meanwhile, combine the remaining 1/2 teaspoon oil, black bean-garlic sauce, 1 1/2 teaspoons scallion, vinegar, water and crushed red pepper in a small bowl.

  4. Serve the fish with the sauce and garnish with more scallion, if desired.

Ingredient Note: Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black soybeans, garlic and rice wine. Find it in the Asian-foods section of most supermarkets or at Asian markets. Refrigerate for up to 1 year.


Nutritional Facts

Servings
2
Calories
193
Added Sugars
0g
Carbohydrates
3g
Cholesterol
62mg
Dietary Fiber
0g
Fat
12g
Monounsaturated Fat
6g
Potassium
355mg
Protein
18g
Saturated Fat
2g
Sodium
575mg
Carbohydrate Servings
0
Exchanges
3 lean meat
1 fat

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

1 reply

dmoberg
dmoberg 2013-07-11 15:50:52 -0500 Report

Sounds great, but, the sodium & potassium levels would do me in for the entire day. Poor kidney function = low sodium & potassium.