Diabetes Quick Fix: Mustard Crusted Snapper with Tomato and Mint Barley

Linda Gassenheimer, Tribune News Service on Mar 3, 2025

By clicking submit, I authorize Arcamax and its affiliates to: (1) use, sell, and share my information for marketing purposes, including cross-context behavioral advertising, as described in our Privacy Policy , (2) add to information that I provide with other information like interests inferred from web page views, or data lawfully obtained from data brokers, such as past purchase or location data, or publicly available data, (3) contact me or enable others to contact me by email or other means with offers for different types of goods and services, and (4) retain my information while I am engaging with marketing messages that I receive and for a reasonable amount of time thereafter. I understand I can opt out at any time through an email that I receive, or by clicking here

A tangy mustard coating gives this baked fish a great flavor and seals in the juices. I use two types of mustard in this recipe, Dijon and a grainy mustard. This is a very simple recipe and, once it is in the oven, you can quickly make the barley.

Barley is used most often in stews and soups, but it is very good boiled and served as an alternative to rice. It adds a crunchy texture to the meal. Look for quick-cooking barley, which cooks in half the time of regular barley. Otherwise, regular barley can be used; it cooks in about 30 minutes.

Helpful Hints:

Any type of fish fillet such as sole or tilapia can be used. Adjust the time according to thickness of fish. A 1 1/2-inch fillet takes 20 minutes to bake in a preheated oven.

Brown rice can be substituted for barley if you prefer.

Countdown:

Preheat oven to 400 degrees.

Prepare fish and place in oven.

Make barley.

Shopping list:

To buy:1 can olive oil spray, 1 jar Dijon mustard, 1 jar grainy mustard, 1 bottle ground cumin, 1 small bottle honey, 3/4 pound snapper fillet, 1 small package quick-cooking pearl barley, 1 bunch fresh mint, 1 tomato

Staples: olive oil, onion, salt, black peppercorns

Mustard-Crusted Snapper

Recipe by Linda Gassenheimer

Olive oil spray

2 tablespoon Dijon mustard

1 tablespoon grainy mustard

2 teaspoons ground cumin

1 tablespoons honey

3/4-pounds snapper fillet

1/8 teaspoon freshly ground black pepper

Preheat oven to 400 degrees. Line a baking tray with foil and lightly spray with olive oil spray. In a small bowl, stir together the mustards, cumin and honey. Rinse fish and pat dry. Spoon mustard coating on both sides of fish and place on prepared baking tray. For fish 1 1/2-inch thick, bake 20 minutes. Place fish on individual plates and pour pan juices over the top. Sprinkle with pepper.

Yield 2 servings

Tomato and Mint Barley

Recipe by Linda Gassenheimer

1 1/2-cups water

6 tablespoons quick-cooking pearl barley

1 tablespoon olive oil (divided use)

1 cup diced onion

1 cup diced tomato

2 tablespoons chopped fresh mint

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

Bring water to a boil and stir in barley. When water returns to a boil, reduce the heat to medium, cover and simmer 10 minutes. Drain. Heat 1 teaspoon oil in a nonstick skillet and sauté onion until transparent and golden, 10 minutes. Add tomatoes and sauté 2 minutes. Add barley, mint and remaining oil. Toss well. Add salt and pepper.

Yield 2 servings

Per serving for meal

Total Calories 486, Total Fat 13.3 g, Saturated Fat 1.9 g, Monounsaturated Fat 5.9 g, Sodium 672 mg, Cholesterol 60 mg, Total Carbohydrate 52.9 g, Fiber 11.1 g, Sugars 15.6 g, Protein 41.9 g, Potassium 1267 mg, Phosphorus 501 mg

Exchanges: 2 starch, 1 carbohydrate, 2 nonstarchy vegetable, 4 lean protein, 1 fat