RECIPE: Mustard Crusted Fish with Sautéed Fall Vegetables

Sautéed root vegetables are paired with a flavourful mustard crusted fish for this fall inspired dish

Ingredients for one Person

5 oz. pike or cod fillet (or similar white fish)

1 tbsp. Dijon mustard

Salt and Pepper to season

1/4 cup corn starch

1 tbsp. olive oil

1 tbsp. butter

1/2 tbsp. olive oil

2 small stalks celery, chopped

2 carrots, chopped

1 small onion, chopped

1 clove garlic, chopped

1/4 cup vegetable stock

2 tbsp. heavy cream

Kitchen equipment needed:

Non-stick skillet

Wine pairing suggestion:

A Sauvignon Blanc or a big Chardonnay would both go well with both the fish and the mustard.

Preparation

Chop the celery, carrots, onion and garlic and set aside.

Cooking Instructions

Heat the olive oil and butter in the skillet over medium heat. When hot add the vegetables and sauté, stirring constantly for 2-3 minutes. Add some salt and cook for another minute. Add the stock and cook, uncovered for another 10 minutes, until the vegetables are softer, but still firm. If the liquid evaporates too quickly add some water 1/4 cup at a time.

While the vegetables are cooking prepare the fish.

Pat the fish dry with a paper towel. Then spread the Dijon mustard on one side, and season liberally with salt and pepper. Turn and spread the mustard on the other side and again season with salt and pepper.

Place the corn starch on a plate, but do not coat the fish until you are just about to cook it, as it will not become as crisp otherwise.

When the vegetables are done, stir in the cream, take out and set aside.

Rinse out the pan and place it back over medium-high heat. Add the olive oil back to the pan. When hot coat the fish on each side with the corn starch, by dipping the fish in the mixture and shaking off the excess.

Then fry until the fish is flaky, about 3-4 minutes on each side.

Serve on top of the vegetables