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Are you wondering what's for dinner tonight? Hi, my name is Carrie Brazeal and I'm with Texas A&M AgriLife
Extension Service and I may have an answer for you--Mustard-Crusted Fish.
It's quick, simple, and easy on the budget. So, for this
recipe, you'll need 3 tablespoons of a reduced-fat
mayonnaise, 1 tablespoon of grated
parmesan cheese, 1 tablespoon of lemon juice,
2 teaspoons of dijon
mustard or your favorite mustard, and 1 teaspoon
of horseradish. The combination of the mustard and the
horseradish is really great. I think your family will enjoy it.
So, just combine this until it's smooth.
And I have four 4-ounce fish fillets
already on a baking sheet that has been sprayed with a cooking spray.
Now, I prefer lining my baking sheet with aluminum foil to make
cleanup a lot easier. So, we're just going
to spoon this sauce
over each fillet. Because it's so thick, you really
can't brush it on. You want make sure that you get to all the edges.
So, we'll divide this equally among the four
fillets. We'll only do one for demonstration purposes.
For the crust, we'll take a quarter of a cup of dried bread crumbs,
a tablespoon of parmesan
cheese, and a tablespoon of melted butter.
And we'll just combine that. And, again, we're
having the tablespoon of parmesan cheese in this. It gives
it a really good flavor. So, we'll just
sprinkle this on each fillet,
equally dividing among the four. And you may want to pat it in just a little bit
to make sure that it stays. The mustard coating will keep the fish
very moist during cooking. And to make sure that
we have a good crust, we're going to spray each fillet with a
cooking spray. This will go in a
425 degree oven for about 13 to 18 minutes or until the
fish flakes very easily. So, I'm going to put this in the oven and we'll be right back.
The tilapia is finished. It took about 15 minutes for it to flake.
So, we're going to serve this with your favorite
stir fry veges (I like broccoli and carrots and red bell pepper.)
and your favorite pasta. This recipe serves four with each serving
costing approximately $1.75. So, the next you're wondering what's for dinner tonight,
remember that Texas A&M AgriLife Extension Service has
lots of healthy recipes and other information to help you out. I hope that your
family enjoys this recipe as much as mine.