Black Bean-Garlic Catfish

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This dish is great for folks who are on the fence about catfish because the pungent black bean-garlic sauce balances the fish’s strong flavor. Serve with udon noodles or brown rice and sauteed broccoli with ginger broccoli.

Black Bean-Garlic Catfish
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 20 minutes

  • 1/4 cup all-purpose flour

  • 1 pound catfish fillets, patted dry and cut into 4 portions

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon salt

  • 1 tablespoon plus 1 teaspoon canola oil, divided

  • 1 tablespoon black bean-garlic sauce (see Note)

  • 1 tablespoon finely chopped scallion, plus more for garnish

  • 1 tablespoon rice vinegar

  • 1 tablespoon water

  • 1/8 teaspoon crushed red pepper

Directions
  1. 4 servings

  2. 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).

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

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

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


Nutritional Facts

Servings
4
Per serving
Calories
218
Carbohydrates
4g
Fat
14g
Saturated Fat
2g
Monounsaturated Fat
7g
Protein
18g
Cholesterol
53mg
Dietary Fiber
0g
Potassium
353mg
Sodium
523mg
Added Sugars
0g
Exchanges
3 lean meat
1 fat
Carbohydrate Servings
0

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