Mustardy Fish Fillets & Spinach and Walnut Stir-Fry

By The Canadian Living Test Kitchen

Tested till perfect

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Mustardy Fish Fillets & Spinach and Walnut Stir-FryServe with Spinach and Walnut Stir-Fry (see recipe link below).4 out of5based on2 ratings.
Mustardy Fish Fillets amp; Spinach and Walnut Stir-Fry

This recipe makes 4 servings

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Nutritional Info
Per serving: about -
cal 268268 cal
pro 32 g32g pro
total fat 11 g11g total fat
sat. fat 2 g2g sat. fat
carb 8 g8g carb
fibre 1 g1g fibre
chol 78 mg78mg chol
sodium 613 mg613mg sodium
% RDI: -
calcium 22 calcium
iron 66 iron
vit A 1818 vit A
vit C 55 vit C
folate 1010 folate

Serve with Spinach and Walnut Stir-Fry (see recipe link below).

Ingredients

  • 1/4 cup all-purpose flour 1/4 cup all-purpose flour
  • 4 white fish fillets , (such as tilapia, catfish or sole), 1-1/2 lb/750 g total4 white fish fillets, (such as tilapia, catfish or sole), 1-1/2 lb/750 g total
  • 2/3 cup chicken stock 2/3 cup chicken stock
  • 1 small onion , finely chopped1 small onion, finely chopped
  • 1 tbsp grainy mustard 1 tbsp grainy mustard
  • 1 tbsp white wine vinegar 1 tbsp white wine vinegar
  • 1/2 tsp salt 1/2 tsp salt
  • 1/4 tsp pepper 1/4 tsp pepper
  • 2 tbsp extra-virgin olive oil 2 tbsp extra-virgin olive oil
  • 2 tbsp chopped fresh parsley 2 tbsp chopped fresh parsley
  • Spinach and Walnut Stir-Fry Recipe Spinach and Walnut Stir-Fry Recipe

Preparation

Place flour in pie plate; press fish into flour to coat. Shake off excess. Set aside. In bowl, combine stock, onion, mustard, vinegar, salt and pepper. Set aside.

In large nonstick skillet, heat oil over medium-high heat; fry fish, turning once, until golden and fish flakes easily when tested, 4 to 6 minutes. Transfer to platter and keep warm.

Add stock mixture to pan; bring to boil. Spoon over fish. Sprinkle with parsley.

Additional information : Serve with: Spinach and Walnut Stir-Fry

Source : Canadian Living Magazine: November 2002

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