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Dijon Fillets


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Cuisine: Healthy Mediterranean
Low fat:      Low cal:

A reader writes: "I don't cook unless it can be done within 30 minutes. This is a recipe that I cut from the newspaper a couple of years ago. I used to dislike fish, but tried this and found it was delicious and fast.”

If you can turn on an oven, you can make this. Start with your favorite white fish fillets (such as tilapia or sole), add Dijon mustard, light mayo, lemon juice and paprika for taste and color, and it's ready in a snap. Add a green salad or your favorite spring veggies to make a low-fat meal.
Don't feel like using the oven? See microwave instructions below.

Hands on time:   Total time: 30 minutes  Serves: 4

Ingredients:

    1 1/2 pounds fish fillets, such as sole, tilapia or orange roughy
    2 tablespoons light mayonnaise
    1 tablespoon Dijon mustard
    1 tablespoon lemon juice
    1/2 teaspoon paprika

Instructions:

Preheat oven to 450. Lightly coat a 9-by-13-inch baking pan with nonstick cooking spray. Arrange fish in the pan.
In a bowl, mix mayonnaise, mustard and lemon juice. Spread on fillets. Sprinkle with paprika, salt and pepper.
Bake for 10 to 20 minutes, or until fish is just cooked through

Notes:

The fillets can also be cooked in a microwave oven, covered with plastic wrap, on high for 4 to 6 minutes, depending on the thickness of the fish. Rotate the dish halfway through. The thicker the fillets, the longer the cooking time.

Nutrition:

Per serving: 177 calories (percent of calories from fat, 19), 32 grams protein, 2 grams carbohydrates, no fiber, 4 grams fat, 84 milligrams cholesterol, 222 milligrams sodium.

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