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Fast Fixing Baked Fish

Preparation Time: 15 minutes

Servings: 4




1-1/2 pounds cod, scrod or haddock fillets

1/4 cup low-fat mayonnaise

1 tsp Dijon mustard

1 tsp white wine Worcestershire sauce

2 tsp dried onion flakes

1 Tbsp dried parsley flakes

1 tsp Herbes de Provence or Old Bay Seasoning

1/2 tsp lemon pepper

1/4 tsp paprika

1/8 tsp cayenne pepper




  1. Preheat oven to 400 degrees Fahrenheit.
  2. Spray a shallow casserole with cooking spray; set aside.
  3. Wash fillets with cold water and pat dry with paper towels. Lay fish fillets in prepared casserole.
  4. In a small bowl, combine remaining ingredients until well mixed. Spread mixture evenly over fish fillets.
  5. Bake, uncovered, for 20 minutes or until fish flakes easily with a fork.

Nutritional information per serving:

171 Calories; 3 g Total Fat; 29 g Protein;

5 g Carb; 86 mg Cholesterol; 298 mg Sodium


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