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Food & Drink

Mustard is secret to tangy, juicy grouper

| Tuesday, Oct. 4, 2016, 7:24 p.m.
Mustard Crusted Grouper and Tomato and Mint Barley
Mustard Crusted Grouper and Tomato and Mint Barley

A tangy mustard coating gives this baked fish a great flavor and seals in the juices. I use two types of mustard in this recipe: Dijon and a grainy mustard. Any type of mustard with seeds can be used. This is a very simple recipe and, after it is in the oven, you can quickly make the barley.

Barley is used most often in stews and soups, but it is very good boiled and served as an alternative to rice. It adds a crunchy texture to the meal. Look for quick-cooking barley, which cooks in half the time. Otherwise, regular barley can be used; it cooks in about 30 minutes.

Fred Tasker's wine suggestion: This spicy fish dish would sing with a nice big California chardonnay.

Helpful hints:

• Any type of fish fillet can be used. Adjust the time according to thickness of fish. A 1-inch fillet takes 15 minutes to bake.

• Rice can be substituted for barley if you prefer.

Linda Gassenheimer is the author of “Delicious One-Pot Dishes.” Write to her in care of Living, Tribune-Review, D.L. Clark Building, 503 Martindale St., Pittsburgh, PA 15212, or email tribliving@tribweb.com.

Mustard-Crusted Grouper

Vegetable oil spray

2 tablespoons Dijon mustard

1 tablespoon grainy mustard

2 tablespoons honey

34 pound grouper fillet or other firm, non-oily fish

Salt and freshly ground black pepper, to taste

Heat oven to 400 degrees. Line a baking tray with foil and lightly spray with vegetable oil spray.

In a small bowl, stir together the mustards and honey. Rinse the fish and pat dry with a paper towel. Spoon mustard coating on both sides of fish and place on prepared baking tray.

For fish 1-inch thick, bake for 15 minutes. A meat thermometer should read 140 degrees. Place fish on individual plates and pour pan juices over the top. Season with salt and pepper.

Makes 2 servings.

Nutrition per serving: 257 calories, 5 grams fat (1 gram saturated), 60 milligrams cholesterol, 34 grams protein, 19 grams carbohydrates, 1 gram dietary fiber, 655 milligrams sodium

Tomato and Mint Barley

1 12 cups water

12 cup quick-cooking pearl barley

1 cup diced onion

1 cup diced tomato

1 tablespoon olive oil

2 tablespoons chopped fresh mint

Salt and freshly ground black pepper, to taste

Bring water to a boil and stir in barley. When water returns to a boil, reduce the heat, cover and simmer for 10 minutes. Drain.

Place onion in a microwave-safe bowl and microwave on high for 1 minute. Remove from microwave and add tomatoes and olive oil to the onion. Mix well. Add cooked barley and mint and season with salt and pepper.

Makes 2 servings.

Nutrition per serving: 284 calories, 8 grams fat (1 gram saturated), 0 cholesterol, 7 grams protein, 50 grams carbohydrates, 10 grams dietary fiber, 12 milligrams sodium

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