Thursday, September 27, 2007

Dijon Crusted Fish

A very good recipe. I always use orange roughy, but any mild fish would work!

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Dijon Crusted Fish

Serving Size : 4
Points per Serving: 3 points

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
16 ounces orange roughy fillets
3 tablespoons Miracle Whip® light
2 tablespoons parmesan cheese
1 tablespoon lemon juice
2 teaspoons dijon mustard
1 teaspoon horseradish
1/4 cup seasoned bread crumbs

In a small bowl, combine the mayonnaise, 1 tablespoon Parmesan cheese, lemon juice, mustard and horseradish.

Place fillets on a baking sheet coated with nonstick cooking spray. Spread mayonnaise mixture evenly over fillets.

In a small bowl, combine the bread crumbs, butter and remaining Parmesan cheese; sprinkle over fillets.

Bake at 425° for 13-18 minutes or until fish flakes easily with a fork.

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Per Serving (excluding unknown items): 153 Calories; 5g Fat (27.3% calories from fat); 18g Protein; 9g Carbohydrate; trace Dietary Fiber; 29mg Cholesterol; 415mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.


Kathy said...

I like the idea of the horseradish...great idea!

earlybird said...

Orange roughy fish are 30 years old before they mature, and they can live to be 100-200 years old. Fishing for them kills entire regions of coral. Maybe you should try some farmed fish, like tilapia??