Servings: 2 / Time: 20 minutes


  • 2 tablespoons sesame seeds or ground flaxseed
  • 8 ounces catfish fillets, patted dry and cut into 2 portions
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon salt (may be omitted)
  • 2 teaspoons canola oil, divided
  • 1 1/2 teaspoons black bean-garlic sauce (see Note)
  • 1 1/2 teaspoons finely chopped scallion, plus more for garnish
  • 1 1/2 teaspoons rice vinegar
  • 1 1/2 teaspoons water
  • Pinch crushed red pepper


  1. Place sesame seeds or ground flaxseed in a shallow dish. Sprinkle catfish with garlic powder and salt. Dredge the catfish in the mixture, shaking off the excess (discard the remaining mixture).
  2. Heat 1 1/2 teaspoons oil in a medium nonstick skillet over medium heat. Add the fish and cook, turning once, until golden brown and just cooked through, about 5 minutes per side.
  3. Meanwhile, combine the remaining 1/2 teaspoon oil, black bean-garlic sauce, 1 1/2 teaspoons scallion, vinegar, water and crushed red pepper in a small bowl.
  4. Serve the fish with the sauce and garnish with more scallion, if desired.

[Ingredient Note: Black bean-garlic sauce is a savory sauce used in Chinese cooking made from fermented black soybeans, garlic and rice wine. Find it in the Asian-foods section of the supermarkets.]

Nutritional Facts – Calories: 193 / Total Fat: 12g / Sat Fat: 2g / Carbohydrates: 3g / Dietary Fiber: 0g / Sugar: 0g / Protein: 18g / Sodium: 575mg / Cholesterol: 62 mg