Directions:
- Peel onions, leaving root and top button intact. Cut each vertically into 8 wedges. Try to cut directly through the root and top This keeps the wedges together.
- Combine next 6 ingredients [mustard through pepper] together in a small bowl. If you use low sodium soy sauce add 1/8 tsp of salt.
- Pour the mixture into a large baking dish [large enough that the onions and fish fit in a single layer]. Turn over until all are thoroughly coated.
- Marinate in refrigerator about one hour turning them over half way through. After you remove the food to cook keep the marinade for later use.
- Now you have two choices. You can finish the dish in a grill pan on the stove or on a perforated fish topper on the grill.
- Don't attempt to cook the fish or the onions directly on the grill grate. They will stick or break apart and fall through.
- Get the grill pan or fish topper hot over a medium heat. Then place the onions on the pan for about three minutes on each side. Remove and keep them warm.
- Place the fish (your choice) on the pan and cook for about 5 minutes on each side or until the fish flakes easily when tested with a fork.
- Arrange the fish and onions on a serving tray and drizzle with the mixture left in the marinating dish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 120.01 Kcal (502 kJ) | ||
| Calories from fat | 12.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.44g | 2% | |
|---|---|---|---|
| Cholesterol | 0.3mg | 0% | |
| Sodium | 1059.57mg | 44% | |
| Potassium | 180.79mg | 4% | |
| Total Carbs | 24.64g | 8% | |
| Sugars | 13.67g | 55% | |
| Dietary Fiber | 2.01g | 8% | |
| Protein | 2.56g | 5% | |
| Vitamin C | 10.3mg | 17% | |
| Iron | 0.3mg | 2% | |
| Calcium | 33.1mg | 3% | |
| Amount Per 100 g | |||
| Calories | 88.15 Kcal (369 kJ) | ||
| Calories from fat | 9.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.06g | 2% | |
|---|---|---|---|
| Cholesterol | 0.22mg | 0% | |
| Sodium | 778.32mg | 44% | |
| Potassium | 132.8mg | 4% | |
| Total Carbs | 18.1g | 8% | |
| Sugars | 10.04g | 55% | |
| Dietary Fiber | 1.47g | 8% | |
| Protein | 1.88g | 5% | |
| Vitamin C | 7.6mg | 17% | |
| Iron | 0.3mg | 2% | |
| Calcium | 24.3mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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