Recipes Quick Baked Fish (Entree)

Number of Servings
    • 1-1/2 lbs. cod, tilapia, catfish or haddock fillets
    • 1/4 cup low-fat mayonnaise
    • 1 tsp. Dijon mustard
    • 2 tsp. dried onion flakes
    • 1 tsp. white wine Worcestershire sauce
    • 1 tsp. Old Bay seasoning
    • 1/4 tsp. paprika
    • 1 tbsp. dried (or 2 tbsp. fresh, chopped) parsley
    • 1/2 tsp. lemon pepper
    • 1/8 tsp. cayenne pepper
    • nonstick cooking spray



Preheat oven to 400 F. Spray a shallow casserole dish with cooking spray; set aside. Wash fillets with cold water and pat dry with paper towels. Place fish fillets in prepared dish. In a small bowl, combine remaining ingredients until well mixed. Spread mixture evenly over fillets. Bake uncovered for 15 minutes or until fish flakes easily with a fork.

Nutrition Information

187 Calories; 5g Fat (26.5% calories from fat); 31g Protein; 2g Carbohydrate; trace Dietary Fiber; 78mg Cholesterol; 235mg Sodium.