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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-3s. >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 Pennsylvanias 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 MC-Recipe Digest by KitPATh
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|Serving Size: 1 Serving (212g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 53 (12%)|
|Amt Per Serving||% DV|
|Total Fat 5.9g||8 %|
|Saturated Fat 0.9g||5 %|
|Monounsaturated Fat 1.6g|
|Polyunsanturated Fat 2.8g|
|Cholesterol 0mg||0 %|
|Sodium 172.1mg||6 %|
|Potassium 398.7mg||10 %|
|Total Carbohydrate 86.8g||26 %|
|Dietary Fiber 12.8g||51 %|
|Sugars, other 74.1g|
|Protein 11.5g||16 %|
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Calories per serving: 428
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