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Baked Fish with Mustard Sauce
Source: dLife

A simple recipe for any mild, white fish.

Prep Time: 15 minutes
Cook Time: 30 minutes
Difficulty: Easy

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
1 1/2 Fat , 1/2 Starch , 3 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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18 oz  flounder fillet
1 tbsp  fresh lemon juice
1 tbsp  vegetable oil
1 tsp  paprika
1 tsp  salt
0 1/4 cup  white all purpose flour
2 tbsp  margarine
2 tbsp  powdered whole milk
2 cup  cold water
1 tbsp  chopped parsley
2 tsp  dijon mustard
1 pinch  white pepper
  1. If frozen, make sure fish is defrosted. Place in shallow baking pan, lined with aluminum foil, and lightly greased with margarine.
  2. 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.
  3. 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.
  4. 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.

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