Mustard Seared Whitefish
Servings
2Serving size
4 ounces fishThis recipe can be multiplied but does not make very good leftovers.
Serve with Low Sodium Plain Mashed Potatoes or Plain Mashed Potatoes or Risotto with Peas
AND
Serve with Herbed Zucchini or Minted Carrots
Ingredients
| 1 large Egg(s) |
| 3 tsp. Olive oil |
| 2 tsp. Dijon mustard |
| 1/8 tsp. Salt |
| 1/8 tsp. Paprika |
| 1 Tbsp. Dried or rubbed sage |
| 1 to taste Black pepper |
| 8 ounces Fresh whitefish (2 4-ounce filets trout, cod, drum, or tilapia) |
Instructions
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.
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…
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…
Risotto with Peas
Place the olive oil in the bottom of a large skillet. Heat over medium and add the onion. Cook gently, stirring frequently, until the onions just begin to turn translucent. Add the arborio rice and stir. Cook for about 2 minutes and then add the salt and pepper. Add the…
AND
Serve this recipe with one of these vegetable side dishes.
Herbed Zucchini
Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…
Minted Carrots
Place the water in a large stock pot over high heat. When the water is at a shiver (almost boiling) add the carrots. Cook them for about 5 – 7 minutes, then remove them from the pan to a strainer or a paper towel. Heat the olive oil and butter…
Print Recipe
Would you like to print or download the document?
Special Diet Information
Click on the icon for information.
Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
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.