Catfish Amandine

Catfish Amandine

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Carb Low Sat Fat Low Sodium

Serves Prep Time Total Time
4 30 min 30 min

Directions

Ingredients

  • 1 tablespoon 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 tablespoon lemon juice
  • 1 tablespoon chopped fresh parsley

Cooking Instruction

Step 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.

Step 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.)

Step 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.

Step 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.


Nutrition

  • Serving: Per serving
  • Calories: 336
  • Carbohydrates: 10g
  • Fat: 21g
  • Protein: 25g
  • Dietary Fiber: 1g
  • Saturated Fat: 5g
  • Monounsaturated Fat: 11g
  • Cholesterol: 117mg
  • Potassium: 866mg
  • Sodium: 353mg
  • Exchanges: 1/2 starch, 3 lean meat, 2 1/2 fat
  • Carbohydrate Servings: 1/2