Mustard Cornmeal Crusted Fish

Servings

Serving size

4 ounces fish

COOKING TIME

30 Minutes

This recipe can be multiplied and makes good leftovers for sandwiches or salads.

Serve with Low Sodium Roasted Yams with Rosemary or Roasted Yams with Rosemary

AND

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

AND

Serve with Candied Carrots or Cole Slaw or Maple Sage Carrots

Ingredients

2 Tablespoon Coarse ground mustard

3 Tbsp Water

1/8 tsp., ground Dried tarragon

1/4 tsp. Salt

1 to taste Black pepper

1/4 cup Yellow cornmeal (coarse ground)

16 ounces Fresh snapper (4 4-ounce filets)(or other whitefish)

2 Tbsp. Olive oil

Instructions

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.

Serve this recipe with one of these Breakfast side dishes.

Low Sodium Roasted Yams with Rosemary

Place a large skillet in the oven and preheat the oven to 375°F. When the oven is hot, add the teaspoon of olive oil to the pan with the onions. Stir well and return the pan to the oven. Stir the onions about every 5 minutes. After 10 minutes add…

Roasted Yams with Rosemary

AND

Serve this recipe with one of these starch side dishes.

Low Sodium Plain Mashed Potatoes

Place the water in a large stock pot over high heat. Quarter the potatoes and add to the stock pot. Cover with water by about an inch. Bring to boil and then reduce heat until the water is simmering. Cook the potatoes about 15 – 20 minutes until slightly soft…

Low Sodium Roasted Yams with Rosemary

Plain Mashed Potatoes

Roasted Yams with Rosemary

AND

Serve this recipe with one of these vegetable side dishes.

Candied Carrots

Place the water in a pot fitted with a steamer basket over high heat. Steam for about 10 -15 minutes until the carrots are slightly tender. Combine the cooked carrots with the butter, maple syrup, and salt and serve.

Cole Slaw

Place celery seed, flour, dry mustard, granulated sugar, egg yolk, cayenne pepper, salt and milk in a blender. Blend on low while slowly adding the vinegar. Transfer contents of blender to a sauce pan and heat over high heat, whisking continuously. As the sauce heats, check the temperature with a…

Maple Sage Carrots

Place the water in a medium pot fitted with a steamer basket over high heat. Add the carrots and steam for about 10 minutes. Place the butter and olive oil in a large non-stick skillet over medium high heat. Add the carrots and cook, tossing frequently. After the carrots begin…

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Special Diet Information

Click on the icon for information.

GERD / Acid Reflux

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

Lactose

This recipe is safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

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.

Sodium

This is a low sodium recipe.

Recipe Notes

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.

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

Dave Berry