Easy mustard-crusted fish fillets

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Here are 5 tips for choosing and cooking fish that are very useful:



  • Buy the freshest fish you can find - do not focus on salmon tonight and do not buy a piece of old salmon in the store - instead of changing the menu to buy the freshest. Clear eyes are important in a whole fish, because opaque eyes are an indication of age. Fresh tuna must be dark red, never brown. Fresh salmon smells freshly cut cucumber and no fish and the fat should be white rather than yellow.

  • Buying clean fish in general is usually cheaper than filleting and cooking is super simple. Sprinkle the cavity with salt and pepper, fill with ground garlic and lemon, wrap in a greased aluminum foil and bake 30 to 40 minutes (see my simple recipe tilapia fried).

  • Cooking a little more than too much fish. The finer the fish piece, the shorter the cooking time. Once the visible flesh of the fish has changed color by cooking, most fish (other than the very large tuna or salmon fillets) are ready.
  • If you loosen the fish fillets, cut and salt the side of the skin of the fish. Remove your stove with a little warm and nice olive oil and add the skin of the fish. Press with an egg lift to keep the net flat. Check for doneness by observing the color on the side, when boiled color reaches the center of the net, turn and bake another 60 seconds on the other side, and you should have perfectly cooked fillets (just like my fried fish in Panets with capers)!
  • If you are a nervous beginner to cook fish, my favorite and watertight way to cook fish fillets salt they cook and put each fillet in a package of foil that has been brushed with a little oil. Drizzle with lemon juice, salt, pepper and garlic, and a certain amount of your favorite flavor on the top, such as pesto, tapenade or tomato paste. seal the package and bake for 20 minutes at 180 ° C. The package maintains the taste and moisture, so there is no way to dry fish (try my package mahimahi with ginger and chili).


Use a firm white fish (cod, haddock, hake, king clip or mahi mahi from sustainable sources, everything is fine) and do not be shy of spices, because the fish itself can be very mild in taste. The end result is a wet, flaky fish fillet covered with a savory crust.

FISH FILLET WITH MUSTARD OVEN
(for 2 persons)

Ingredients

  • 2 firm white fish fillets (I used haddock)
  • 2 slices of bread crumbled into bread crumbs
  • 1 finely chopped clove of garlic
  • 2 tablespoons whole mustard
  • 2 tablespoons of olive oil
  • 2 tablespoons of grated Parmesan cheese
  • salt and pepper to taste


Method:

Preheat the oven to 180C. 
Lightly oil a shallow baking dish.

Mix the bread crumbs, garlic, mustard, oil, cheese and herbs in a bowl to make a paste. Place the fish fillets in the shallow bowl, divide the paste in half and spread half of the pasta in each fillet, making sure you cover as much meat as possible. Place in the preheated oven for 20 minutes or until the fillets are cooked and crumbled. Serve with roasted butternut squash and brown rice.

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