Mustard Seared White Fish (Health Monitor at Home)

1 large egg
3 teaspoons olive oil
2 teaspoons Dijon mustard
1/8 teaspoon salt
1/8 teaspoon paprika
1 Tablespoon dried sage
Fresh ground black pepper to taste
2 (4oz.) white fish filets (trout, cod, tilapia)

Whisk together the egg, 1 teaspoon of olive oil, Dijon mustard, salt, paprika, sage and black pepper until smooth. Put mixture in refrigerator. Place a large skillet in the oven and preheat to 400 degrees F. While oven is preheating, rinse the fish filets and pat dry with paper towel. When oven is hot, add remaining 2 teaspoons olive oil. Dredge both sides of the fish in the mustard coating and place the fish in the hot pan. Return pan to the oven and cook for about 4 minutes on the first side. Turn the fish over. Change the setting of the oven to broil, and cook for about another 3-4 minutes.

Serves 2:
Nutritional Info Per Serving:
Calories 265
Total Fat 17g
Cholesterol 171mg
Carbohydrate 1g
Dietary Fiber 0g
Sodium 301mg
Sugars 0g