Monday, April 19, 2010

Black Bean-Garlic Catfish, serves 4

Ok, I know some people don't like catfish and think it's a "dirty" fish. It is actually. They're ground dwellers and they can come from pretty nasty waters. However, if you buy farm raised catfish, the bottom of their habitat is controlled therefore removing the "dirtiness" from their diets. I only buy this kind, and ask the butcher if it is in fact farm raised. Don't get ANY kind of fish that doesn't follow strict fishing guidlines and doesn't come from a reliable source/country.

This recipe is as easy as it gets and has an Asian flair. Catfish is packed with a lot of good nutrients such as protein and potassium. This is a great dish served with Basmati rice and bok choy, stir fried with a little soy sauce.

1/4 cup all-purpose flour
4 catfish fillets, patted dry
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 tablespoon plus 1 teaspoon canola oil, divided
1 tablespoon black bean-garlic sauce (found in the Asian food section at your local grocery store)
1 tablespoon finely chopped scallion, plus more for garnish
1 tablespoon rice vinegar
1 tablespoon water
1/8 teaspoon crushed red pepper

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.

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