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Nutrition Facts
Serving Size 1 (137g) Recipe makes 2 servings The following items or measurements are not included below: reduced-sodium Worcestershire sauce
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%
detailed view... how is this calculated?

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Ww Dijon Fish Fillets - 2 Pts.

Recipe #296075 | 15 min | 3 min prep | add private note

⁽⁷⁾ RATE IT NOW Print Recipe

By: TeresaS
Apr 3, 2008

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!

SERVES 2 (change servings and units)

Ingredients

1 (8 ounce) orange roughy fillets (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
Heat oven to 450 degrees.
2
Arrange fillet in an 11X7 inch baking dish coated with cooking spray.
3
Combine mustard, lemon juice, and Worcestershire sauce, stirring well; spread mixture evenly over fillet.
4
Sprinkle breadcrumbs evenly over fish.
5
Bake, uncovered, at 450 degrees for 12 minutes or until fish flakes easily when tested with a fork.
6
Cut fillet in half, and serve immediately.

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Featured Reviews for This Recipe

From: 2Bleu (Bird&Buddha)

On Feb 21, 2009

We had some cod out for lunch and decided to do a variety of cod recipes. This one hit the mark! We used spicy brown mustard. This fish is refreshingly light yet has very robust in flavor. Thanks for sharing the recipe!

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From: Shelby Jo

On Feb 9, 2009

This was such an easy way to do fish! I used sole because I'd never had it before and was feeling adventerous. We really enjoyed this. Eating healthy doesn't have to be boring! Thanks so much for posting another great recipe!

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From: Chef #1285636

On Jun 2, 2009

My husband really enjoyed this and wants me to make it again. Any low fat recipe that helps us eat more fish is a sure winner in my book. I used Orange Roughy and panko. I did not add any seasoning to the panko, and I enjoyed the taste of the Dijon mustard, which I did not feel was over-strong. If you are cracking a new jar of Dijon, you might want to cut back as it will be stronger when first opened.

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