Grilled Cobia W Lemon Mustard Marinade Food

GRILLED COBIA W LEMON MUSTARD MARINADE

Steps:

• Place fish in baking dish. Whisk remaining ingredients until well blended; pour over fish. Let stand 10 minutes to marinate. Preheat grill (or grill pan). Place fish on grill (discarding marinade); grill 6-7 minutes on each side or until fish is opaque and separates easily. Serve with salsa. CALORIES (per 1/4 recipe) 280kcal; FAT 16g; CHOL 55mg; SODIUM 210mg; CARB 1g; FIBER 0g; PROTEIN 32g; VIT A 2%; VIT C 15%; CALC 6%; IRON 4%

MARINATED & GRILLED COBIA RECIPE - (3/5)

Steps:

• Cut fillets into serving size pieces, and place in a bowl. Combine olive oil and lemon juice. Add all remaining spices to oil and lemon juice, and mix. Pour mixture over fish steaks. Marinate for 5 minutes Remove from marinade and barbecue for about 8 minutes over coals (Keep checking, do not overcook!) Turn as necessary, basting several times with marinade. Serve hot off the grill

COBIA WITH LEMON CAPER SAUCE

Steps:

• In shallow dish, stir flour, salt and pepper. Coat fish pieces in flour mixture (reserve remaining flour mixture). In 12-inch nonstick skillet, heat oil over medium-high heat. Place coated fish in oil. Cook 8 to 10 minutes, turning halfway through cooking, until fish flakes easily with fork; remove from heat. Lift fish from skillet to serving platter with slotted spatula (do not discard drippings); keep warm.
• Heat skillet (with drippings) over medium heat. Stir in 1 tablespoon reserved flour mixture; cook and stir 30 seconds. Stir in wine: cook about 30 seconds or until thickened and slightly reduced. Stir in chicken broth and lemon juice; cook and stir 1 to 2 minutes until sauce is smooth and slightly thickened. Stir in capers.
• Serve sauce over fish; sprinkle with parsley.

BAKED COBIA OR LEMON FISH WITH DIJON MUSTARD CRUMBS RECIPE - (3.6/5)

Steps:

• 1. Adjust oven rack to upper-middle position and heat oven to 450 degrees. Use shallow baking dish 9 X 11 and spray bottom lightly with Pam or vegetable oil spray. In a shallow bowl, whisk together mayonnaise, Dijon mustard, lemon juice, lemon zest and cayenne pepper, set aside. In a second shallow bowl, mix together breadcrumbs, parsley, sea salt, black pepper and paprika. 2. Rinse fish in cold water and pat dry with paper towels. Lightly season with salt and black pepper. Brush the top of each fillet with mustard and mayonnaise mixture (thicker is better). Place fish into breadcrumb mixture and press firmly to build a heavy crust onto the mustard mixture. Arrange fish in baking dish with the crumbed side facing up and coat liberally with vegetable oil spray. Bake until fish is golden brown 12 to 15 minutes or until thermometer reaches 125 degrees at center. Serve with rice, fresh steamed vegetables and side salad. Serves 4