Chef Amy’s Lowfat Mustard Crusted Talapia & Sauteed Spinach
Recipe by Chef Amy Jurist
Just because you’re on a diet doesn’t mean you have to give up crispy foods. You just have to start making them a healthier way. This recipe, using whole wheat breadcrumbs is super quick and the fish comes out nice and crispy on the outside and moist and flavorful on the inside. This recipe will also work with chicken.
2 4-5 oz Tilapia, Catfish, Basa, or Swai Fillets
1 tsp of Dijon Mustard
1 tbl of Fat Free Mayo or Nonfat Plain Yogurt
1/4 cup Whole Wheat Panko Bread Crumbs
1/2 cup Puffins Cereal – Original Flavor
1 tsp Salt Free Seasoning – like Mrs. Dash
1/2 tsp Onion Powder
1/2 tsp of Garlic Powder
Pepper to Taste
1 tbl Regular Olive Oil
Or you can replace the onion, garlic and season with or Johnny’s Garlic Season Mix. It’s got amazing flavor, low sodium and only available online.
1. In a small dish, mix the mustard and mayo(or yogurt) together.
2.Place the Puffins cereal in a small Ziploc bag and crush them into breadcrumbs with a meat
mallet or the bottom of a glass. They should be crushed pretty finely. You want there to be
some little bits so you get the crunch.
3. Mix the Puffin Crumbs with the Panko Breadcrumbs in a shallow plate.
4. Add the seasoning, onion and garlic powders and pepper.
5. Blot fish dry with a paper towel.
6. With your hand, smear a light coating of the mayo/mustard mixture over both sides of the fillets.
7. Dip each fillet into the plate and coat with the crumbs.
8. You should be able to use the same pan you just made the spinach in without having to wash it.
Heat the sauté pan on medium high heat until a drop of water sizzles on the surface. Then add 1/2 Tbl of olive oil to pan.
10. Turn down heat to medium and add the fillets to the pan.
Cook for 2-3 minutes. Use a spatula to peek under the fish and when golden brown, add another 1/2 tbl of oil to the pan and flip the fish over. Turn down the heat to medium low and continue cooking until the fish is cooked about 3-4 more minutes.
12. Place the sautéed spinach down on the plate first then lay the fillet over
Chef’s Note: People always tell me they hate cooking fish because they always overcook it. So here’s the key: To test for doneness, take a knife and gently pierce the fish. If it goes in easily, the fish is done. If there’s a little resistance, continue cooking a little longer. The edges always get done first. So pierce the fish there first so you can see what done feels like, then move to the middle. Remember the fish will continue to cook a little more even after you take it off the stove. So you want to pull it out just as it’s getting done so you don’t overcook it!
Panko is a Japanese style breadcrumb, that’s super crispy. It’s available in almost all supermarkets in the breadcrumb section or Asian food section. Try to find the whole wheat ones for a healthier alternative, if not, than regular panko will work great.
10 oz Bag of Prewashed Baby Spinach
1/2 tbl of Regular Olive Oil
1/8 cup Chicken Stock or Broth
1/2 tsp of Garlic Powder or Johnny’s Garlic Season Mix
1. Heat a medium nonstick sauté pan on medium high heat until a drop of water sizzles on the surface.
2. Then add the oil to pan.
3. Turn down heat to medium and add the spinach to the pan.
Use tongs or wooden spoon and keep turning the spinach over so that it all gets wilted and cooked. This should only take a couple of minutes.
5. Add the chicken stock to the pan and continue cooking for another minute or so. This will add
great flavor and help the spinach cook, without having to add more oil.
6. When all spinach is wilted, turn off heat and add the garlic powder and mix. Total cooking time
about 5 minutes.
Recipe Developed by Chef Amy Jurist
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