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Updated: Apr 28, 2020

Recipe training wheels.

One of the amazing things about Seafood is the endless varieties in combinations you can put together limited only by your imagination. My last blog post lists the two recipes as a training wheel event.These recipes for intended to give you the confidence to try other Seafood. Now this being the late fall season I thought it'd be nice to come up with a seafood recipe that you would have to broil warming the house and the heart. Today's recipe we're going to call Dijon, white fish fillets because you can use this recipe with Icelandic cod, Halibut or Orange Roughy.

4 6-Oz white fish fillets

1 tbsp. Lemon juice 

1 tsp. Lemon zest

1 tbsp. Dijon mustard 

1 clove garlic,  minced 

1/2 teaspoon dried tarragon or rosemary

1/8 teaspoon paprika 

2 tablespoons. Capers, rinsed & drained 


Using a broiler pan I recommend either coating with cooking spray or lining with tinfoil and coated with cooking spray.

Arrange your white fish fillets in the broiler pan and coated with cooking spray. Drizzle with lemon juice. Mixed together lemon zest, mustard, garlic and tarragon period spread over fish fillets.

Broil for 6 to 8 minutes per inch of thickness until fish is opaque or flakes easily with a fork. Sprinkle lightly with paprika, then scatter Capers over top of fish. You may serve hot or chilled.

Chef's note: if you use orange roughy fillets cooking time should be shortened due to the thinness of these fillets.

Tip of the week when cooking seafood fillets allow 6 to 8 minutes cooking time for each inch of thickness if baking. Over temperature should be 400 to 425 degrees. 

All of the seafood mentions in this recipe are available from our

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