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Catfish Amandine

From: EatingWell

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.

Servings: 4 servings
Prep: 30 mins
Total: 30 mins
Rated : 
 by 1 person
Ingredients
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
Directions
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.
Nutrition Facts
Calories 336, Total Fat 21 g, Saturated Fat 5 g, Monounsaturated Fat 11 g, Cholesterol 117 mg, Sodium 353 mg, Carbohydrate 10 g, Fiber 1 g, Protein 25 g, Potassium 452 mg. Exchanges: Starch 0.5,Lean Meat 3,Fat 2.5.
Percent Daily Values are based on a 2,000 calorie diet


Comments (1)
8172087223
juliannfurr wrote:

delicious garlicky goodness!

6/12/2011 01:37:37 PM Report Abuse

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