Mustard and onion crusted catfish with corn salsa

6 Servings

Ingredients

Quantity Ingredient
3 Red onions; thinly sliced
3 tablespoons Coarse-grained mustard
6 Catfish; (6-oz) fillets
Nonstick cooking spray
6 cups Fresh corn; approximately nine medium ears
¾ cup Chopped green onion
1½ Red bell peppers; diced
1½ Jalapeno peppers; diced
1½ Limes; juiced
Salt and black pepper; to taste
6 Corn tortillas

Directions

CORN SALSA

Preheat oven to 350F. Spread onions on a nonstick baking sheet and bake for about 15 minutes, until golden brown. Set aside to cool. Do not turn off oven. Apply half of mustard to 1 side of fish fillets, then press half of onion mixture on top.

Coat a skillet with nonstick cooking spray. Place the onion side of the fish down first in the skillet; apply the remaining mustard and onion mixture to the top of the fillets. Cook for 6 minutes undisturbed over medium-high hest. Turn the fish, and cook for 6 more minutes undisturbed.

Place fish on a nonstick baking sheet, then finish cooking in the oven 8 to—10 minutes, or until the fish is firm.

To make the corn salsa, remove corn from the cob; rinse kernels to remove starch. Stanch for 30 seconds. Drain, and mix with onion, bell peppers and jalopenos. Add lime juice, then salt and pepper.

Transfer 1 fillet onto each of 6 plates, and distribute salsa among them.

Serve with a tortilla (warmed, optional).

Per serving: 449 calories, 33 percent fat (16⅖ grams), 38 Percent carbs, 29 percent protein. This recipe slightly exceeds the recommended 30 Percent calories from fat. However, these are omega-3's.

>recipe from SHAPE Cooks Spring 1998. >form kitpath to mcrecipe in 98Feb Notes: >Recipe from article, "Ranch—Style" by Kirsty Clarke Brown (Spring 1998). Healthful lunch menus from Pennsylvania's Nemacolin Woodlands Resort & Spa. Allow: Prep/cook time: 1 hour, 20 minutes.

MENU: Sweet Corn and Crab Meat Chowder; Mustard and Onion Crusted Catfish with Corn Salsa; Woodlands Fresh Berry Cobbler (berries with biscuits).

Menu is intended to be eaten midday after strenuous outdoor activity.

Recipe by: Kirsty Brown for SHAPE Cooks Posted to MC-Recipe Digest by KitPATh <phannema@...> on Feb 21, 1998

Related recipes