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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
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"What is special about Fisher is not the tedious stuff about six teaspoons of dry mustard, but the literary dressing around the sides of the recipes."
-Philip Howard, Author

The refrigerator light goes on...

The one key to this recipe is that the pan must be very hot because the egg wash sears onto the fish when it hits the pan. Timing is everything in making the perfect fish recipe. Have the fish ready and already coated on one side. Remove the pan from the oven add the oil and swirl it around the pan. Coat the other side of the filets and add them to the pan quickly.

Eating Fish and Heart Disease in Women

There have been numerous studies that show a reduction of risk in fatal heart attacks when men eat fish.  In a study in the Journal of American Medical Association, researchers reported similar protection for women, showing that eating fish about once a week reduces the risk for fatal heart attack by at least 1/3.  Eating fish more often reduces the risk even further, with having fish 2 – 4 times per week cutting the risk by over 40%.  

These results were independent of the study’s participants use of other foods that might also prevent heart disease, such as fiber, differences in intake of red meat, fruits and vegetables or lower saturated fat diets.


 

Mustard Seared Whitefish



Servings = 2 | Serving size =4 ounces fish

Cooking Time = 30 Minutes

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

This recipe does not make very good leftovers.

Serve with Plain Mashed Potatoes or Risotto with Peas or Plain Mashed Potatoes - Low Sodium Version

AND

Serve with Parmesan Squash. or Minted Peas or Herbed Zucchini or Green Beans with Red Onion

1 large egg
3 tsp olive oil
2 tsp Dijon mustard
1/8 tsp salt
1/8 tsp paprika
1 Tbsp dried sage
fresh ground black pepper
2 4 ounce whitefish filets (trout, cod, drum, or tilapia)

Whisk together the egg, 1 teaspoon of the olive oil, Dijon mustard, salt, paprika, sage and black pepper until smooth. Put the mixture in the refrigerator.

Place a large skillet in the oven and preheat to 400°F.

While the oven is preheating rinse the fish filets and pat dry with a paper towel.

When the oven is hot add the remaining 2 teaspoons of olive oil to the pan. Dredge both sides of the fish in the mustard coating and place them in the hot pan.

Return the pan to the oven and cook for about 4 minutes on the first side. Turn the fish over. Change the setting of the oven to broil and cook for about another 3 - 4 minutes. Serve.

Nutrition Facts

Serving size = 4 ounces fish

Servings = 2

.

Amount Per Serving

Calories 265 Calories from Fat 151
  % Daily Value
Total Fat 17g 26%
    Saturated Fat 3g 15%
    Monounsaturated Fat 10g  
    Trans Fat 0g  
Cholesterol 171mg 57%
Sodium 301mg 13%
Total Carbohydrates 1g 0%
    Dietary Fiber 0g 1%
    Sugars 0g  
Protein 27g  
Vitamin A 5% Vitamin C 1%
Calcium 6% Iron 13%
Vitamin K 4 mcg Potassium 448 mg
Magnesium 30 mg