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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

Source: dLife

Haddock baked with a lemon mustard sauce.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	259.4

Total Carbs	5.9 g

Dietary Fiber	0.9 g

Sugars	1.1 g

Total Fat	8.2 g

Saturated Fat	1.6 g

Unsaturated Fat	1.2 g

Potassium	403.5 mg

Protein	38.0 g

Sodium	219.9 mg

Dietary Exchanges 8.2 Fat, 0.0 Vegetables, 0.0 Fruits, 0.1 Milk, 0.3 Starch, 4.8 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

6.0
6 each haddock fillet 1.0
1 tbsp fresh lemon juice 1.0
1 tbsp canola oil 1.0
1 tsp paprika 0.25
0 1/4 cup white whole wheat 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 0.5
0 1/2 tsp white pepper

Directions

Preheat oven to 350°F. Place fish in shallow baking pan lined with aluminum foil and lightly greased with margarine.
In small cup, mix together the lemon juice, oil, and paprika.
Brush tops and sides of fillets, then bake 30-40 minutes or until the fish flakes when tested with a fork.
While fish is baking, in small saucepan, over low heat, whisk flour, margarine, and powdered milk stirring until smooth.
Add two cups of water, cook over low heat stirring until thickened.
Add parsley, mustard and pepper to sauce and stir well to mix. Pour 1/3 of the cup of sauce over each fillet.