Catfish Amandine
Recipe 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.


Catfish Amandine

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Servings: 4 servings
Prep Time: 30 mins
Total Time: 30 mins
Related Categories: Catfish, Catfish, Diabetic, Dinner, Fried Catfish, Garlic, Low Calorie, Low Carb, Low Fat, Low Sodium, Quick and Easy, Quick and Easy Dinners, Quick and Easy Lunches, Summer, Winter
 
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Ingredients
  • 1  tablespoon plus 1 1/2 teaspoons
    extra-virgin olive oil, divided
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  • 1  tablespoon
    butter
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  • 1/4  cup
    sliced almonds
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  • 3  cloves
    garlic, thinly sliced
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  • 1/2  cup
    low-fat milk
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  • 1 
    large egg, lightly beaten
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  • 1/3  cup
    all-purpose flour
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  • 1/2  teaspoon
    salt
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  • 1/2  teaspoon
    cayenne pepper
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  • 1  pound
    catfish, cut into 4 portions
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  • 2  tablespoons
    lemon juice
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  • 1  tablespoon
    chopped fresh parsley
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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 information
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
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