Baked Fish with Mustard Marinade (serves 4 to 6)
1 ½ pounds cod, scrod, haddock, or other firm white fish fillets
½ cup smooth or coarse Dijon mustard
1/3 cup fresh lemon juice
½ teaspoon dried thyme
1 to 2 teaspoons prepared horseradish
2 teaspoons grated lemon peel
¼ teaspoon ground black pepper
Directions fo Healthy Recipe
Rinse and dry the fish fillets and place them, skin side down, in a lightly oiled baking pan.
Whisk the marinade ingredients together in a mixing bowl or whirl them in a blender or small food processor. Pour the marinade over the fish, turning the fillets to coat both sides. Set aside in the refrigerator for 20 to 60 minutes.
Preheat the oven to 400 degrees
Place the baking dish, uncovered, in the oven and bake for 10 to 15 minutes, or until the fish is tender and flakes easily with a fork.
Protein: 24 gm
Total Carb: 3 gm
Fiber: 0 gm
Fat: 2 gm
Sat Fat: 0 gm
Complete it: Serve over brown rice (plain or flavored) and add seared green beans or another vegetable to complete the meal.
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