Catfish Amandine


Catfish Amandine

Servings: 4

Preparation time: 30 min



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



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.


Per serving: 327 calories; 20 g fat (5 g sat, 11 g mono); 114 mg cholesterol; 10 g carbohydrates; 25 gprotein; 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



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