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.
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 | |