Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

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

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.


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

The refrigerator light goes on...

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.


Mustard Cornmeal Crusted Fish

Servings: 4 | Serving size: 4 ounces fish

Cooking Time: 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes good leftovers for sandwiches or salads.

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


Serve with Cole Slaw or Candied Carrots or Maple Sage Carrots or Maple Sage Carrots - Low Sodium Version

2 Tbsp coarse ground mustard
3 Tbsp water
1/8 tsp dried tarragon
1/4 tsp salt
fresh ground black pepper (to taste)
4 Tbsp coarse ground yellow cornmeal
4 4 ounce red snapper filets (or other whitefish)
2 Tbsp olive oil

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.

Nutrition Facts

Serving size: 4 ounces fish

Servings: 4

Amount Per Serving

Calories 206 Calories from Fat 80
  % Daily Value
Total Fat 9g 15%
    Saturated Fat 1g 4%
    Monounsaturated Fat 5g
    Trans Fat 0g
Cholesterol 42mg 12%
Sodium 234mg 10%
Total Carbohydrates 6g 2%
    Dietary Fiber 1g 4%
    Sugars 0g
Protein 24g
Vitamin A 4% Vitamin C 4%
Calcium 4% Iron 1%
Vitamin K 4 mcg Potassium 506 mg
Magnesium 50 mg