Extra-virgin olive oil replaces much of the butter flavoring typically found in amandine sauces for pan-fried catfish, giving this rendition a delicate taste, with just a third of the calories, fat and sodium of traditional versions.
Prep time: 10 minutes
Cook time: 15 minutes
- 1 pound catfish, cut into 4 portions
- Extra-virgin olive oil
- 1 tablespoon butter
- ¼ cup sliced almonds
- 3 garlic cloves, thinly sliced
- ½ cup low-fat milk
- 1 large egg, lightly beaten
- ⅓ cup all-purpose flour
- ½ teaspoon salt
- ½ teaspoon cayenne pepper
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh parsley
- Heat 1 tablespoon of oil and butter in a small saucepan over medium heat. Add almonds and garlic. Cook until both begin to brown, about 1-3 minutes. Set aside.
- Combine milk and egg in a shallow dish. In another shallow dish, combine flour, salt, and cayenne pepper. Dip fish in the milk mixture, then in the flour mixture; shake off excess flour.
- Heat 1 ½ teaspoons of oil in a large nonstick skillet over medium heat. Add fish and cook until lightly browned and opaque in center, 4 to 6 minutes per side.
- Return almond-garlic sauce to the stove over medium heat. Add lemon juice and heat through, 1 to 2 minutes. Pour sauce over fish and sprinkle with parsley. Serve and enjoy.