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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Baked Fish with Mustard Sauce

Source: dLife

A simple recipe for any mild, white fish.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	177.1

Total Carbs	5.8 g

Dietary Fiber	0.3 g

Sugars	1.2 g

Total Fat	8.0 g

Saturated Fat	1.7 g

Unsaturated Fat	1.9 g

Potassium	557.0 mg

Protein	19.5 g

Sodium	554.5 mg

Dietary Exchanges 8.0 Fat, 0.0 Vegetables, 0.0 Fruits, 0.1 Milk, 0.2 Starch, 2.5 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

18.0
18 oz flounder fillet 1.0
1 tbsp fresh lemon juice 1.0
1 tbsp vegetable oil 1.0
1 tsp paprika 1.0
1 tsp salt 0.25
0 1/4 cup white all purpose flour 2.0
2 tbsp margarine 2.0
2 tbsp powdered whole milk 2.0
2 cup cold water 1.0
1 tbsp chopped parsley 2.0
2 tsp dijon mustard 1.0
1 pinch white pepper

Directions

If frozen, make sure fish is defrosted. Place in shallow baking pan, lined with aluminum foil, and lightly greased with margarine.
In a small cup, mix together the lemon juice, oil, paprika, and ½ teaspoon of salt. Brush the tops and sides of the fish fillets with mixture. Bake at 350 degrees Fahrenheit for 30 to40 minutes, or until the fish flakes when tested with a fork.
While fish is baking, cook the flour, margarine, dry milk, and remaining ½ teaspoon of salt in a small saucepan over low heat, stirring until smooth. Add two cups of water to the flour mixture and cook over low heat, stirring until smooth and thickened.
Add chopped parsley and mustard to sauce and stir well to mix. Season with white pepper to taste. Serve 1/3 cup of the sauce over each fillet.