dLifeHeaderPortlet dLifeHeaderPortlet


Baked Fish with Mustard
Source: dLife

Haddock baked with a lemon mustard sauce.

Rating:
Prep Time: 20 minutes
Cook Time: 40 minutes
Difficulty: Easy

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
1 1/2 Fat , 1/2 Starch , 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.
Powered by ESHA

Servings
Ingredients


6 each  haddock fillet
1 tbsp  fresh lemon juice
1 tbsp  canola oil
1 tsp  paprika
0 1/4 cup  white whole wheat flour
2 tbsp  margarine
2 tbsp  powdered whole milk
2 cup  cold water
1 tbsp  chopped parsley
2 tsp  dijon mustard
0 1/2 tsp  white pepper
Directions
  1. Preheat oven to 350°F. Place fish in shallow baking pan lined with aluminum foil and lightly greased with margarine.
  2. In small cup, mix together the lemon juice, oil, and paprika.
  3. Brush tops and sides of fillets, then bake 30-40 minutes or until the fish flakes when tested with a fork.
  4. While fish is baking, in small saucepan, over low heat, whisk flour, margarine, and powdered milk stirring until smooth.
  5. Add two cups of water, cook over low heat stirring until thickened.
  6. Add parsley, mustard and pepper to sauce and stir well to mix. Pour 1/3 of the cup of sauce over each fillet.

dLife Weekly Poll

What dietary strategies do you use to control your diabetes?