Tuesday, October 27, 2009

What to Make For Dinner--Dijon-Crusted Fish with Roasted Asparagus

Last week the topic of making dinner for the family came up when you're trying to watch your own weight. I'm always trying to create new recipes that are healthy, low calorie, easy, quick, use no process foods, and, most importantly, are a breeze to clean up after.

I like to serve fish at least once a week because it's a great, lean, protein source and the Omega 3 in fish has many health benefits.

I usually have no idea what fish I'm going to serve when I go into the store. Rather than go in with some pre-conceived idea of what fish I'll buy, I like to see what looks good, and, most importantly, what's on sale. Why serve halibut if it's $20 a pound and looks like it's been sitting in the case for several days???

So, I developed a few recipes that can be used with a wide variety of fish. Dijon-Crusted Fish with Roasted Asparagus is what I made for dinner last night. It's a great recipe that can be made with a wide variety of fish (last night it was cod), utilizes any left-over bread I have in the house, and it's all baked on one big cookie sheet which I line with aluminum foil, so clean-up is a breeze.

Best of all, I can make the whole dish, from start to finish, including a big salad to serve on the side, in less than 40 minutes.

Dijon-Crusted Fish with Roasted Asparagus

1 1/2 pounds firm fleshed, boneless, skinless fish fillets such as salmon, halibut or cod
salt and pepper
Dijon Mustard
Bread Crumb topping (see recipe below)
2 pounds asparagus spears, trimmed
Olive oil
Balsamic vinegar

1. Pre-heat oven to 425 degrees and line a large, rimmed cookie sheet with aluminum foil. Arrange fish on one half of the cookie sheet. Salt and pepper the fish and spread a thin layer of Dijon mustard on each fillet. Spread the Bread Crumb topping over the fish and press into the Dijon mustard.

2. Arrange the asparagus spears on the other half of the cookie sheet. Sprinkle with salt, pepper, olive oil and balsamic vinegar. Toss with your hands to evenly coat each spear.

3. Cook for 15-25 minutes (depending on the thickness of the fish) until the fish is cooked.

Bread Crumb Topping

1 six-inch piece of whole wheat, whole grain or multi-grain baguette, sliced in half lengthwise and toasted
3 tablespoons olive oil
2 cloves of garlic
1/2 cup fresh parsley, stems removed
1/4 teaspoon salt
1/4 teaspoon pepper

Break the bread up into the bowl of a food processor fitted with a steel blade, then add remaining ingredients. Pulse until the mixture resembles coarse bread crumbs.

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