Contributed By: winky
WW 15 min cookbook
2 pts.
For a flavor variation use honey mustard, sweet-hot mustard, or spicy mustard
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Total Preparation Time: Less than 15 minutes
Ingredients: Fish
Actual Cooking Time: Less than 15 minutes
Number of Servings: 2
Meal Type: Entree
Ingredients
1 (8 oz) Orange roughy fillet (or flounder, perch, or sole)
Butter-flavored vegetable cooking spray
1 tbl Dijon mustard
1 1/2 tsp Lemon juice
1 tsp Worcestershire sauce, reduced-sodium
2 tbl Breadcrumbs, Italian seasoned
Preparation
1. Arrange fillet in an 11 x 7 x 1 1/2 inch baking dish coated with cooking spray. Combine mustard, lemon juice, and Worcestershire sauce, stirring well; spread mixture evening over fillet. Sprinkle breadcrumbs evening over fish.
2. Bake uncovered, at 450 for 12 min or until fish flakes easily when tested with a fork. Cut fillet in 1/2 and serve immediately.
Cook's Notes
Nutrition Information
Calories: 115
;
Total Fat: 1.8g
;
Saturated Fat: 0.1g
;
Carbohydrates: 5.5g
;
Protein: 17.5g
;
Calcium: 6mg
;
Sodium: 463mg
;
Iron: 0.4mg
;
Fiber: 0