Recipe - Mustard And Onion Crusted Catfish With Corn Salsa

3 Red onions; thinly cut or sliced up
3 tablespoon Coarsegrained mustard
6 Catfish; (6oz) fillets
Nonstick cooking spray

CORN SALSA
6 cup Fresh corn; approximately
nine medium ears
Three fourths cup Chopped green onion
1 One half Red bell peppers; minced
1 One half Jalapeno peppers; minced
1 One half 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
mediumhigh 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 omega3'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

Posted to MCRecipe Digest by KitPATh phannema@wizard.ucr.edu on Feb 21,
1998