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Black Bean-Garlic Catfish

Source: © EatingWell Magazine
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Active Time:  20 Minutes
Total Time:  20 Minutes
  4 servings
This dish is great for folks who are on the fence about catfish because the pungent black bean-garlic sauce balances the fish’s strong flavor. Serve with udon noodles or brown rice and sauteed broccoli with ginger broccoli.
RECIPE INGREDIENTS
1/4 cup  all-purpose flour
1 pound  catfish fillets, patted dry and cut into 4 portions
1/2 teaspoon  garlic powder
1/4 teaspoon  salt
1 tablespoon plus 1 teaspoon  canola oil, divided
1 tablespoon  black bean-garlic sauce (see Note)
1 tablespoon  finely chopped scallion, plus more for garnish
1 tablespoon  rice vinegar
1 tablespoon  water
1/8 teaspoon  crushed red pepper

Ingredient Note: Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black soybeans, garlic and rice wine. Find it in the Asian-foods section of most supermarkets or at Asian markets. Refrigerate for up to 1 year.
Black Bean-Garlic Catfish Recipe at Cooking.com
DIRECTIONS
Place flour in a shallow dish. Sprinkle catfish with garlic powder and salt. Dredge the catfish in the flour, shaking off the excess (discard the remaining flour).


Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add the fish and cook, turning once, until golden brown and just cooked through, about 5 minutes per side.


Meanwhile, combine the remaining 1 teaspoon oil, black bean-garlic sauce, 1 tablespoon scallion, vinegar, water and crushed red pepper in a small bowl.


Serve the fish with the sauce and garnish with more scallion, if desired.


Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 12/01/2009
Nutrition Facts per Serving
Yield:   4 servings
Calories: 218
Fat. Total: 14g
Protein: 18g
Carbohydrates, Total: 4g
Fat, Saturated: 2g
% Cal. from Fat: 58%
Cholesterol: 53mg
Sodium: 523mg
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