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Baked Fish Dijon

Flounder with capers for Baked Fish Dijon

Dill weed and Dijon mustard make a delicious accent to Baked Fish Dijon fillets. Shredded carrot adds color and nutrients, while dill, black pepper and garlic pepper lend plenty of delicious flavor.


6 fillets firm white fish (flounder, sole, cod or pollack)
Juice from one lemon
1 tablespoon olive oil
1 tablespoon Dijon mustard
1 teaspoon dill weed
1/2 teaspoon ground black pepper
1/4 teaspoon garlic pepper
1 carrot, peeled and shredded
3 tablespoons grated fat free Parmesan cheese


Rinse fish and pat dry with paper. Set aside.

Place lemon juice, oil, mustard, dill, pepper, and garlic powder in a 1-cup glass measure, and mix well.

Brush lemon dressing on both sides of fish fillets. Arrange fish, overlapping thinnest portions in a 13 x 9 x 2-inch baking pan. Drizzle remaining dressing over fish. Arrange shredded carrot over fish and sprinkle with cheese.

Bake in 350 degree oven about 12 minutes or until fish flakes easily with fork.

Nutrition Information

Recipe makes 6 servings.
Serving size: 1 serving
Calories: 131; Total Fat: 4g; Cholesterol: 76mg; Sodium: 154mg; Carbohydrates: 2g; Fiber: 1g; Protein: 20g; Potassium: 703mg

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