MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for possible cross-contamination in the cornmeal. There are certified gluten-free cornmeals available - Bob's Red Mill is one example.

 

"Fishing is boring, unless you catch an actual fish, and then it is disgusting."
- Dave Berry

The refrigerator light goes on...

You can use almost any white fish for this: trout, cod, drum, or rockfish. The best part of this recipe is that the crusted fish makes great leftovers as sandwiches and you'll be able to have fish for lunch without any extra work or having to hit the fast food joint.

Mustards

Prepared mustards are made from powdered mustard seeds combined with a variety of ingredients including vinegar, water, wine, beer and sugar, as well as other spices.

There are three types of mustard seeds: white, brown and black. The flavor of white mustard seeds is bitter, while brown and black mustard seeds are piquant and spicier. The yellow mustard found in America is made with white mustard seeds. The yellow color actually comes from the spice turmeric.

Most European and Asian mustards are made with brown mustard seeds and can range from the mellow Dijon style mustards of the French to the hot spicy Chinese mustards. These are blended into textures from smooth to coarse. The recipes on this Web site are specific as to the type of mustard used.

Mustards do vary in the amount of fat and salt that they have. The info below is from one of my favorite Dijon style mustards.

1 tsp. mustard = 10 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 1g carbohydrates, 65mg sodium, 0mg cholesterol


 

Mustard Cornmeal Crusted Fish



Servings = 4 | Serving size =4 ounces fish

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes good leftovers for sandwiches or salads.

Serve with Roasted Yams with Rosemary or Plain Mashed Potatoes or Plain Mashed Potatoes - Low Sodium Version or Roasted Yams with Rosemary - Low Sodium Version

AND

Serve with Cole Slaw or Candied Carrots or Maple Sage Carrots or Maple Sage Carrots - Low Sodium Version

2 Tbsp coarse ground mustard
3 Tbsp water
1/8 tsp dried tarragon
1/4 tsp salt
fresh ground black pepper (to taste)
4 Tbsp coarse ground yellow cornmeal
4 4 ounce red snapper filets (or other whitefish)
2 Tbsp olive oil

Mix together the mustard, water, tarragon, salt and pepper in small bowl.

Place the cornmeal on a plate.

Dredge the flesh side of each piece of fish in the mustard mixture and then in the cornmeal. Do not coat the skin side of the fish. Place the fish on a plate skin side down.

Pat any remaining cornmeal onto the fish.

Place the oil in a large skillet over medium high heat. When the oil is hot place the fish in the pan, cornmeal side down.

Let the fish cook for about 8 minutes, until the cornmeal coating is crispy, and then turn the fish over. Cook for another 4 to 6 minutes and serve.

Nutrition Facts

Serving size = 4 ounces fish

Servings = 4

.

Amount Per Serving

Calories 206 Calories from Fat 80
  % Daily Value
Total Fat 9g 15%
    Saturated Fat 1g 4%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 42mg 12%
Sodium 234mg 10%
Total Carbohydrates 6g 2%
    Dietary Fiber 1g 4%
    Sugars 0g  
Protein 24g  
Vitamin A 4% Vitamin C 4%
Calcium 4% Iron 1%
Vitamin K 4 mcg Potassium 506 mg
Magnesium 50 mg