Catfish Amandine

Provided by EatingWell

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Ingredients

  • 1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil,
  • 1 tablespoon butter
  • 1/4 cup sliced almonds
  • 3 cloves garlic,
  • 1/2 cup low-fat milk
  • 1 large egg,
  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon cayenne pepper
  • 1 pound catfish,
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh parsley

Cooking Instructions

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 of the 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 pan with the garlic-almond sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish, sprinkle with parsley and serve.

Nutritional Information per Serving

  calories 338  carbohydrates 10  fat 21  saturated fat 5  mono unsaturated fat 11  protein 25  cholesterol 117  fiber 1  potassium 455     

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Recipe Location

This recipe has been added to the following public cookbooks:
Steaks and more, DAD'S GOUT COOKBOOK

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    Here, catfish is garnished with a garlic-almond sauce that is very simple to make, but tastes like it was prepared in a fine restaurant. Tilapia fillets can be used in place of the catfish, if desired. Make it a meal: Enjoy with steamed green beans and whole-wheat egg noodles tossed in parsley and butter.