Ingredients Serves 2
| 1 (8 ounce) orange roughy, flounder, perch or sole fillet |
| 1 tbsp dijon mustard |
| 1 1⁄2 tsp lemon juice |
| 1 tsp reduced-sodium Worcestershire sauce |
| 2 tbsp Italian seasoned bread crumbs |
| 1 butter-flavored cooking spray |
Directions
- Prep
- Cook
- Ready
- Preheat oven to 450 degrees F (230 degrees C).
- Arrange fillet in an 11 x 7 inch baking dish coated with cooking spray.
- Combine mustard, lemon juice, and Worcestershire sauce, stirring well; spread mixture evenly over fillet.
- Sprinkle breadcrumbs evenly over fish.
- Bake uncovered for 12 minutes or until fish flakes easily when tested with a fork.
- Cut fillet in half and serve immediately.
- Per serving: 2 SmartPoints; 3 PointsPlus; 2 POINTS (old)
Recipe originally inspired by Food.com +kitchme
Nutritional Information
Serving Size: 1 (138 g)
Servings Per Recipe: 2
| Amount Per Serving | |
| Calories 125 | Calories from Fat 13 |
| % Daily Value | |
| Total Fat 2g | 2% |
| Saturated Fat 0g | |
| Cholesterol 72mg | 23% |
| Sodium 299mg | 12% |
| Total Carbohydrate 6g | 1% |
| Dietary Fiber 1g | 2% |
| Sugars 1g | 2% |
| Protein 21g | 41% |
- Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
- Nutrient information may not be available for all ingredients. Amount is based on available nutrient data. Use this data as a guide only.
