Instructions: Preheat oven to 350F. Spread onions on a nonstick baking sheet and bake for about 15 minutes, until golden brown. Set aside to cool. Do not turn off oven. Apply half of mustard to 1 side of fish fillets, then press half of onion mixture on top.

Coat a skillet with nonstick cooking spray. Place the onion side of the fish down first in the skillet; apply the remaining mustard and onion mixture to the top of the fillets. Cook for 6 minutes undisturbed over medium-high hest. Turn the fish, and cook for 6 more minutes undisturbed.

Place fish on a nonstick baking sheet, then finish cooking in the oven 8 tou10 minutes, or until the fish is firm.

To make the corn salsa, remove corn from the cob; rinse kernels to remove starch. Stanch for 30 seconds. Drain, and mix with onion, bell peppers and jalopenos. Add lime juice, then salt and pepper.

Transfer 1 fillet onto each of 6 plates, and distribute salsa among them.

Serve with a tortilla (warmed, optional).

This recipe slightly exceeds the recommended 30 Percent calories from fat. However, these are omega-3s.

& Spa. Allow: Prep/cook time: 1 hour, 20 minutes.

MENU: Sweet Corn and Crab Meat Chowder; Mustard and Onion Crusted Catfish with Corn Salsa; Woodlands Fresh Berry Cobbler (berries with biscuits).

Menu is intended to be eaten midday after strenuous outdoor activity.

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