Wednesday, January 13, 2010

Mustard & Caper Roasted Fish

My friend Lynn came over for a walk last night and when we got back I decided to make the flash frozen Perch that I had gotten from the market earlier in the day. I first saw Ina Garten (I am addicted to the Food Network) make a recipe like this and it looked soo good! Well this recipe did not disappoint! Lynn loved it (she loved dipping tortilla chips in it and loves it as a dip, too)and it is very easy! All these things should be a staple in your pantry and fridge... if you don't have leeks half an onion will do! I served with the Italian Herb Brown and Wild Rice (that I will post tomorrow) and salad. I make this rice in big batches and freeze it for a quick and easy side dish! xo


4 - 8 oz Fish Fillets Such as Sole, Perch, Salmon, Etc.
1 C Non Fat Greek Yogurt
1/4 C Mayonnaise
4 T Dijon Mustard
3 T Capers
1 T Herbs d Provence
1 Leek or 1/2 Medium Onion, Chopped Finely
2 Cloves Garlic, Chopped Finely
1 t Salt
1 t Pepper

Preheat oven to 425 degrees. Spray a glass baking dish with Pam. Place fish fillets in baking dish.

Combine all ingredients and stir to combine. Spoon the sauce evenly over the fillets, making sure each fillet is completely covered. Bake for 10 - 15 minutes, depending on the thickness. The fish will flake easily at the thickest part when its done. Be sure not to overcook.

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