Mustard-coated fish with corn salsa
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Time to make:
30 mins (Hands-on time: 15 mins, Cooking time: 15 mins)
$6.95 per serve
(at time of publication)
Full ingredients list:
1/2 cup panko breadcrumbs (see tip)
1/4 cup wholegrain mustard
4 x 150g firm white fish fillets (such as ling or blue eye)
1 tablespoon Dijon mustard
2 teaspoons olive oil
1 brown onion, finely chopped
2 garlic cloves, crushed
1 large red capsicum, finely chopped
4 corn cobs, kernels removed
1 long red chilli, thinly sliced
1/4 cup chopped flat-leaf parsley
300g green beans, trimmed
Nutritional information (per serve)
Panko breadcrumbs are found in the Asian section of supermarkets and Asian grocers.
Step 1 Preheat oven to 200°C. Combine breadcrumbs and wholegrain mustard in a small bowl.
Step 2 Line a large baking tray with baking paper. Place fish on prepared tray; spread the mustard over each fish fillet. Press breadcrumb mixture over the top of the mustard. Bake for 12–15 minutes, or until fish is cooked through.
Step 3 Meanwhile, heat olive oil in large non-stick frying pan over medium-high heat. Cook the onion, garlic and capsicum, stirring, for 5 minutes, or until softened. Add corn and chilli. Cook, stirring, for 5 minutes, or until vegetables are just tender. Stir in the chopped parsley.
Step 5 Boil, steam or microwave the beans until tender. Drain. Serve fish with corn salsa and beans.
About this recipe
First published: September 2016