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Black Bean-Garlic Catfish Recipe

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This recipe for Black Bean-Garlic Catfish is from Derick's Cookbook, one of the cookbooks created at FamilyCookbookProject.com. We'll help you start your own personal cookbook! It's easy and fun. Click here to start your own cookbook!
Category:
Category:
Ingredients:  
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
Directions:
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.
Personal Notes:
Personal Notes:
Per serving: 218 calories; 14 g fat ( 2 g sat , 7 g mono ); 53 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 18 g protein; 0 g fiber; 523 mg sodium; 353 mg potassium.

Exchanges: 3 lean meat, 1 fat

 

 

 

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