Take care,
Gloria

Catifhs Amadine - 10g Carbs, 1g Fiber

From Eating Well Magazine
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart
Healthy | Diabetes Appropriate
Here, catfish is garnished with a garlic-almond sauce that is

very simple to make, but tastes like it was prepared in a fine
restaurant. Tilapia fillets can be used in place of the catfish,
if desired.
Make it a meal: Enjoy with steamed green beans and whole-wheat
egg noodles tossed in parsley and butter.
Makes 4 servings
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 pound catfish, divided 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 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 per Serving:
338 Calories, 21g Fat (5g Sat, 11g Mono), 117mg Cholesterol,
10g Carbs, 25g Protein, 1g Fiber, 353mg Sodium, 455mg 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