Baked Fish Fillets with Dill Sauce - KNEP - Kentucky Nutrition Education Program

Recipes

Baked Fish Fillets with Dill Sauce

Servings:4Serving Size:4 ounces
Pic of baked fish

Here’s an idea for Saturday’s catch.

Ingredients:

  • 1 pound freshwater fish
  • 1 tablespoon lemon juice
  • 1 teaspoon water
  • 1/2 teaspoon pepper
  • 1 small onion diced

Directions:

Preheat the oven to 425 degrees Fahrenheit. Coat 9X13 inch baking dish with nonstick cooking spray. Place the fish in a single layer in the baking dish. Sprinkle the fish with lemon juice, water, pepper, and onion. Cover tightly with foil. Back 20-25 minutes until internal temperature reaches 145 degrees Fahrenheit.

Dill Sauce

  • 1/4 cup low-fat mayonnaise
  • 1/4 cup fat-free milk
  • 1 tablespoon dried dill weed
  • 1 tablespoon lemon juice
  • 2 teaspoons Dijon mustard

Place mayonnaise in a sauce pan. Gradually whisk in milk. Whisk over medium-low heat for 2 minutes or until smooth and heated through but not bubbly. Remove sauce from heat. Stir in dill weed, lemon juice and Dijon mustard. Remove fish to a serving platter. Spoon dill sauce over fish and serve.

 

Nutrition facts per serving: 200 calories; 6g fat; 1g saturated fat; 0g trans fat; 80 mg cholesterol; 330mg sodium; 12g carbohydrate, 0g dietary fiber; 1 g sugar; 0g added sugar; 24g protein; 6% Daily Value of vitamin D; 8% Daily Value of calcium; 35% Daily Value of iron; 10% Daily Value of potassium