Mustard and Onion Crusted Catfish with Corn Salsa
 
Author:
Recipe type: Seafood
Serves: 6
Ingredients
  • 3 red onions - thinly sliced
  • 3 Tablespoons coarse-grained mustard
  • 6 catfish (6-ounce) fillets
  • nonstick cooking spray
  • Corn Salsa:
  • 6 Cups fresh corn - approximately nine medium ears
  • 3/4 Cup 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
Instructions
  1. 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 tou10 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).
    This recipe slightly exceeds the recommended 30 Percent calories from fat. However, these are omega-3's.
    Allow: Prep/cook time: 1 hour, 20 minutes.
Notes
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.
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