Side Pannel
Mustard and Onion Crusted Catfish with Corn Salsa
Mustard and Onion Crusted Catfish with Corn Salsa
- Recipe Submitted by ADMIN on 09/26/2007
Category: Main Dish, Condiments
Ingredients List
- 3 Red onions; thinly sliced
- 3 tb Coarse-grained mustard
- 6 Catfish; (6-oz) fillets
- Nonstick cooking spray
Directions
CORN SALSA
6 c Fresh corn; approximately
-nine medium ears
3/4 c Chopped green onion
1 1/2 Red bell peppers; diced
1 1/2 Jalapeno peppers; diced
1 1/2 Limes; juiced
Salt and black pepper; to
-taste
6 Corn tortillas
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 (16.4 grams), 38 Percent carbs,
29 percent protein. This recipe slightly exceeds the recommended 30 Percent
calories from fat. However, these are omega-3's.
6 c Fresh corn; approximately
-nine medium ears
3/4 c Chopped green onion
1 1/2 Red bell peppers; diced
1 1/2 Jalapeno peppers; diced
1 1/2 Limes; juiced
Salt and black pepper; to
-taste
6 Corn tortillas
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 (16.4 grams), 38 Percent carbs,
29 percent protein. This recipe slightly exceeds the recommended 30 Percent
calories from fat. However, these are omega-3's.
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