Catfish Amandine - 10g Carbs, 1g Fiber

Catfish Amandine
From: Eating Well Magazine January/February 2007
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.

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Diabetes Appropriate | Healthy Weight
Servings: 4
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 Tbsp Plus 1 1/2 tsp extra-virgin olive oil, divided
1 Tbsp butter
1/4 cup sliced almonds
3 cloves garlic, thinly sliced
1/2 cup low-fat milk
1 large egg, lightly beaten
1/3 cup all-purpose flour
1/2 tsp salt
1/2 tsp cayenne pepper
1 lb catfish, cut into 4 portions
2 Tbsp lemon juice
1 Tbsp chopped fresh parsley

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 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 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.

Servings: 4
Nutrition per Serving: 336 Calories, 21g Fat, 5g Sat, 11g Mono, 117mg Cholesterol, 25g Protein, 10g Carbs, 1g Fiber, 353 mg sodium, 452mg Potassium
Nutrition bonus: Selenium (33% daily value), Vitamin E (20% dv). 1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 3 lean meat, 2 1/2 fat