Ingredients;
- 1 (8 ounce) orange roughy
- 1 tbsp dijon mustard
- 1 1/2 tsp lemon juice
- 1 tsp sodium Worcestershire sauce
- 2 tbsp Italian seasoned bread crumbs
- 1 butter-flavored
- cooking spray
Directions;
- Arrange fillet in an 11 x 7 inch baking dish
- coated with cooking spray.
- Combine mustard-lemon juice-Worcestershire sauce,
- stirring well;
- spread mixture evenly over fillet.
- Sprinkle breadcrumbs evenly over fish.
- Bake uncovered for 12 minutes.
- Cut fillet in half and
- serve immediately.
Per serving: 125 calories, 13 calorie from fat, 2 gram fat, 0 gram saturated fat, 72 milligram cholesterol, 299 milligram sodium, 6 gram carbohydrate, 1 gram fiber, 1 gram sugar, and 21 gram protein. this from the WW FB recipe page.