Baked Fish with Mustard Recipe

Baked Fish with Mustard RecipePhoto by: dLife® Baked Fish with Mustard Recipe Rating 0

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Haddock baked with a lemon mustard sauce. Brought to you by dLife®

This recipe is:

Diabetic Friendly

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Baked Fish with Mustard Recipe
  • Prep: 20 min. Cook: 40 min.
  • Yield: 6 Servings
    •
20 40 60

Ingredients

  • 6 haddock fillets
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon canola oil
  • 1 teaspoon paprika
  • 1/4 cup white whole wheat flour
  • 2 tablespoons trans fat free margarine
  • 2 tablespoons powdered whole milk
  • 2 cups cold water
  • 1 tablespoon chopped parsley
  • 2 teaspoons dijon mustard
  • 1/2 teaspoons white pepper, to taste

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.

Nutritional Facts 1 serving equals 259 calories, 8 g fat (2 g saturated fat), 220 mg sodium, 6 g carbohydrate, 38 g protein. Diabetic Exchanges: 4-3/4 lean meat, 1-1/4 fat, 1/4 starch.

Originally published as Baked Fish with Mustard Provided by dLife®

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Baked Fish with Mustard

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