Ingredients
1 Tbsp butter
¼ cup sliced almonds
3 clove garlic, thinly sliced
½ cup low-fat milk
1 large egg, lightly beaten
⅓ cup all-purpose flour
½ tsp salt
½ tsp cayenne pepper
1 lb catfish, divided into 4 portions
2 Tbsp lemon juice
1 Tbsp 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 of the 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 pan with the garlic-almond sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour the sauce over the fish, sprinkle with parsley and serve.
Nutrition Facts
Provided by: EatingWell
Per Single Serving / Serves 4 Total
- Calories 338 3%
- Calories from fat 189 25%
- Total Fat 21gm 39%
- Saturated Fat 5gm 1%
- Monounsaturated Fat 11gm 15%
- Sodium 353mg
- Total Carbohydrates 10gm 32%
- Fiber 1gm
- Protein 25gm
- Cholesterol 117mg
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
