• Prep Time:
  • Cooking Time:
  • Serves: 6 Servings

Mustard and Onion Crusted Catfish with Corn Salsa

  • Recipe Submitted by on

Category: Main Dish, Condiments

 Ingredients List

  • 3 Red onions; thinly sliced
  • 3 tb Coarse-grained mustard
  • 6 Catfish; (6-oz) fillets
  • Nonstick cooking spray


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
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.

 Share this Recipe

Recipes by Course

Recipes by Main Ingredient

Recipes by Cuisine

Recipes by Preparation

Recipes by Occasion

Recipes by Dietary

Sign Up and Create a Cookbook Today!

Please Sign in to your Account or Sign up if you are new user.

Who loves our Healthy Recipes?