CATFISH CALORIES RECIPES

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CATFISH AMANDINE RECIPE | EATINGWELL



Catfish Amandine Recipe | EatingWell image

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.

Provided by EatingWell Test Kitchen

Categories     Healthy Fish Recipes

Total Time 30 minutes

Number Of Ingredients 12

1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil, divided
1 tablespoon butter
¼ cup sliced almonds
3 cloves garlic, thinly sliced
½ cup low-fat milk
1 large egg, lightly beaten
? cup all-purpose flour
½ teaspoon salt
½ teaspoon cayenne pepper
1 pound catfish, cut into 4 portions
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley

Steps:

  • 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.
  • 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.)
  • 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.
  • 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 Facts : Calories 326.9 calories, CarbohydrateContent 10.3 g, CholesterolContent 114.5 mg, FatContent 20.3 g, FiberContent 1.1 g, ProteinContent 25 g, SaturatedFatContent 5 g, SodiumContent 396.2 mg, SugarContent 1.6 g

LEMON-PEPPER CATFISH RECIPE | EATINGWELL



Lemon-Pepper Catfish Recipe | EatingWell image

Though catfish is tender enough to be quickly sautéed, its firm flesh also stands up well to the grill. This recipe works best with thicker fillets.

Provided by EatingWell Test Kitchen

Categories     Healthy Catfish Recipes

Total Time 45 minutes

Number Of Ingredients 6

2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1-2 teaspoons finely crushed black peppercorns
½ teaspoon salt
4 catfish fillets, (about 1 pound total)
1 lemon, cut into 4 wedges

Steps:

  • Whisk together lemon juice, oil, pepper and salt in a shallow nonreactive dish. Add catfish and turn to coat with marinade. Cover and refrigerate for 30 minutes.
  • Preheat grill or broiler.
  • Grill or broil fish on a lightly oiled rack, turning once, until the fish is opaque, about 10 minutes per inch of thickness. Serve with lemon wedges.

Nutrition Facts : Calories 203.7 calories, CarbohydrateContent 1.7 g, CholesterolContent 62.4 mg, FatContent 13.8 g, FiberContent 0.2 g, ProteinContent 17.4 g, SaturatedFatContent 2.5 g, SodiumContent 402.1 mg, SugarContent 0.5 g

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