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.
tablespoon plus 1 1/2 teaspoons
extra-virgin olive oil, divided
garlic, thinly sliced
large egg, lightly beaten
catfish, cut into 4 portions
chopped fresh parsley
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.
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.)
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.
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.
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