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Title: Mustard and Onion Crusted Catfish with Corn Salsa
Categories: Shellfish Entree Condiment
Yield: 6 Servings
| 3 | red onions -- thinly sliced | |
| 3 T | B coarse-grained mustard | |
| 6 | catfish -- (6-oz) fillets | |
| : | Nonstick cooking spray | |
| : | ***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.
>recipe from SHAPE Cooks Spring 1998. >form kitpath to mcrecipe in 98Feb
Notes: >Recipe from article, "Ranch—Style" by Kirsty Clarke Brown (Spring 1998). Healthful lunch menus from Pennsylvania's Nemacolin Woodlands Resort & Spa. Allow: Prep/cook time: 1 hour, 20 minutes.
MENU: Sweet Corn and Crab Meat Chowder; Mustard and Onion Crusted Catfish with Corn Salsa; Woodlands Fresh Berry Cobbler (berries with biscuits). Menu is intended to be eaten midday after strenuous outdoor activity.
Recipe By : Kirsty Brown for SHAPE Cooks