Mustard-coated fish with corn salsa

A good Dijon mustard provides a bold mustard flavour and a satisfying heat that hangs back. It's a great match for your choice of firm white fish in this high-fibre, low-calorie meal.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

4 x 150g firm white fish fillets (such as hoki or snapper)
1 tablespoon Dijon mustard
½ cup panko breadcrumbs (see tips)
¼ cup wholegrain mustard
2 teaspoons olive oil
1 onion, finely chopped
2 cloves garlic, crushed
1 red capsicum, finely chopped
3 cups frozen corn sweetcornXkernels
1 red chilli, thinly sliced
¼ cup chopped fresh flat-leaf parsley
2 cups fresh or frozen green beans

Instructions

Stay Awake

Preheat oven to 200°C. Line a large baking tray with baking paper. Place fish on prepared tray and spread Dijon mustard over each fish fillet.
In a small bowl, combine breadcrumbs and wholegrain mustard. Press breadcrumb mixture into the mustard on the fish. Bake for 12–15 minutes, or until fish is cooked through.
Meanwhile, heat olive oil in large non-stick frying pan over medium-high. Cook 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 chopped parsley.
Boil, steam or microwave the beans until tender. Drain.
Serve fish with corn salsa and beans.

Variations

Make it gluten free: Use gluten-free breadcrumbs and check mustards are gluten free.

HFG tip

Panko is a light, flaky breadcrumb used in Japanese cooking. It is available at most supermarkets. Or use wholemeal breadcrumbs.

Nutrition Info (per serve)

Calories 369 cal

Kilojoules 1550 kJ

Protein 32 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 40 g

Sugar 10 g

Dietary fibre 9 g

Sodium 590 mg

Calcium 80 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.