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Mustard-Dill Fish
Ingredients
-
4
catfish fillets (about 1 1/2 lb. total)
-
Salt and ground black pepper
-
1/4
cup Dijon-style mustard
-
3
tablespoons snipped fresh dill
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2
tablespoons olive oil
-
4
medium tomatoes, chopped
-
2
cloves garlic, chopped
Directions
1. Rinse fish; pat dry. Season fish with salt and pepper. In bowl combine Dijon-style mustard, 2 tablespoons dill, and 1 tablespoon olive oil. Spread mustard mixture over both sides of fish.
2. In a bowl combine tomatoes, garlic, and remaining dill and olive oil; season to taste with salt and pepper.
3. Heat a cast iron or nonstick skillet over medium-high heat. Add fish to skillet. Cook 8 to 10 minutes or until fish flakes easily, turning once. Transfer to serving plate. Add tomato mixture to skillet. Cook and stir 1 minute. Serve tomato mixture with fish. Makes 4 servings.
Nutrition Facts
(Mustard-Dill Fish)
- Servings Per Recipe 4,
- Calories 328,
- Protein (gm) 28,
- Carbohydrate (gm) 5,
- Fat, total (gm) 20,
- Cholesterol (mg) 79,
- Saturated fat (gm) 4,
- Monosaturated fat (gm) 11,
- Polyunsaturated fat (gm) 3,
- Dietary Fiber, total (gm) 2,
- Sugar, total (gm) 3,
- Vitamin A (IU) 1069,
- Vitamin C (mg) 17,
- Thiamin (mg) 1,
- Riboflavin (mg) 0,
- Niacin (mg) 5,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 36,
- Cobalamin (Vit. B12) (µg) 3,
- Sodium (mg) 602,
- Potassium (mg) 811,
- Calcium (DV %) 30,
- Iron (DV %) 1,
- Percent Daily Values are based on a 2,000 calorie diet
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