Fish Dijon
A flavorful fish dish featuring a tangy Dijon mustard sauce, complemented by lemon and herbs, perfect for a quick, healthy, and elegant meal for seafood lovers.
Ingredients
Instructions
- Place fish fillets on a nonstick baking dish.
- Sprinkle lemon juice over the fillets.
- Bake covered at 450°F for 8 to 10 minutes or until fish flakes easily.
- While the fish bakes, melt margarine in a small saucepan.
- Blend in cornstarch and pepper until smooth.
- Add milk and heat to a boil, stirring constantly.
- Boil for 1 minute.
- Remove from heat.
- Add dried basil leaves, vinegar, Dijon mustard, and dried oregano.
- Heat until hot, then spoon sauce over baked fish fillets.
- Serve immediately on a warmed platter.
Tips & Substitutions
For a lighter option, consider using olive oil instead of margarine. If you're out of Dijon mustard, a mix of yellow mustard and a dash of honey can work as a substitute. To add a bit of heat, a pinch of cayenne pepper can be incorporated into the sauce. Ensure the fish is fresh for the best flavor, and check for bones before cooking. For a twist, try adding capers for a briny touch.
Serving Suggestions
Serve the Fish Dijon on a warmed platter with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with rice pilaf or roasted potatoes, which can soak up the delicious sauce. For a more substantial meal, consider serving with a slice of crusty bread to enjoy the leftovers. Browse more American recipes for great side ideas.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F for about 10 minutes or until heated through. Avoid microwaving as it can make the fish rubbery. The sauce can also be reheated gently on the stovetop over low heat.
Nutrition & Diet Analysis (per serving)
Each serving of Fish Dijon contains roughly 371 calories, with 2g protein, 83g carbohydrates, and 1g fat. It is an excellent source of iron (23% of the Daily Value), and a good source of dietary fiber and calcium. It also contributes 4g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets, but it's best to thaw them completely before cooking. Thaw the fish in the refrigerator overnight or run it under cool water for quicker thawing. This ensures even cooking and prevents the fish from becoming soggy.
What type of fish works best for Fish Dijon?
Mild white fish such as cod, tilapia, or haddock are ideal for this recipe. These fish have a delicate flavor that complements the Dijon sauce well. Salmon can also be used for a richer taste, creating a variation that pairs beautifully with the mustard sauce.
Can I make the sauce ahead of time?
Yes, you can prepare the sauce ahead of time and store it in the refrigerator for up to 3 days. Reheat gently before serving. Just remember that fresh ingredients like the herbs may lose some potency, so consider adjusting the seasoning before serving.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).