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Ww Dijon Fish Fillets - 2 Pts.

Recipe #296075 | 15 min | 3 min prep | SERVES 2 (Change Servings)
(0) RATE IT NOW READ REVIEWS

TeresaS

RECIPE BY: TeresaS

This is from a WW cookbook called "15-Minute Cookbook" dated 1998. I have notes in it saying "really good". Dijon mustard has a strong, distinctive flavor. You can us honey mustard, sweet-hot mustard, or spicy mustard. Enjoy!

Posted on: Apr 3, 2008

Print Recipe

Ingredients

  • 1 (8 ounce)  orange roughy fillet (or flounder, perch or sole)
  • butter-flavored cooking spray
  • 1 tablespoon Dijon mustard
  • 1 1/2 teaspoons lemon juice
  • 1 teaspoon reduced-sodium Worcestershire sauce
  • 2 tablespoons Italian seasoned breadcrumbs

    • Directions

    1. 1
      Heat oven to 450 degrees.
    2. 2
      Arrange fillet in an 11X7 inch baking dish coated with cooking spray.
    3. 3
      Combine mustard, lemon juice, and Worcestershire sauce, stirring well; spread mixture evenly over fillet.
    4. 4
      Sprinkle breadcrumbs evenly over fish.
    5. 5
      Bake, uncovered, at 450 degrees for 12 minutes or until fish flakes easily when tested with a fork.
    6. 6
      Cut fillet in half, and serve immediately.

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    Nutrition Facts

    Serving Size 1 (154g)

    Recipe makes 2 servings

    Calories 124
    Calories from Fat 13 (10%)
    Amount Per Serving %DV
    Total Fat 1.5g 2%
    Saturated Fat 0.1g 0%
    Monounsaturated Fat 0.5g
    Polyunsaturated Fat 0.3g
    Trans Fat 0.0g
    Cholesterol 71mg 23%
    Sodium 299mg 12%
    Potassium 231mg 6%
    Total Carbohydrate 6.0g 1%
    Dietary Fiber 0.6g 2%
    Sugars 0.7g
    Protein 20.9g 41%
    Vitamin A 108mcg 2%
    Vitamin B6 0.1mg 4%
    Vitamin B12 0.5mcg 7%
    Vitamin C 2mg 3%
    Vitamin E 0mcg 0%
    Calcium 30mg 3%
    Iron 1mg 9%

    detailed view...

    how is this calculated?

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