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Fish in dijon sauce

May 7, 2012

I’ve been getting pretty lazy about my cooking lately, yet becoming bored with my daily dinner of protein with salt added shortly after a saute. Thanks to Trader Joe’s, though, I was able to whip up a different meal pretty quickly using the packaged frozen cod pieces and dijon mustard.

I’m a fan of stovetop versions of anything baked, and this was no different. There are many baked fish fillet recipes that use a mustard and honey sauce, so I just made this except without the sweetened part. After reducing down the dijon mustard with some onion sauteed in butter, I tossed in the drained fish pieces and let simmer until thickened. The white wine in the dijon also helped to enhance the flavor of the cod. It was very delicious over my cauliflower rice.

Nutritional information for entire dish: 550 calories, 14g fat, 11g carbs, 4g fiber, 86g protein, 33% Vitamin A, 50% Vitamin C, 15% calcium, and 20% iron.

1 Tbsp cooking fat (I used butter)
1 small onion
1/4 cup parsley
1/4 cup dijon mustard
1 lb fish pieces, raw or cooked
1 lime

1. Roughly chop onion and mince the parsley.
2. Add cooking fat to a pan on high and saute onions once heated. Cook until tranlucent, about 3 minutes.
3. Add parsley and dijon mustard. Stir until well incorporated and let simmer on medium heat until slightly thickened.
4. Add fish to the pan and cover with the dijon sauce. Cover pan and cook for 15 minutes, or at least until the fish is cooked all the way through.
5. Juice the lime and add to the mix. Stir until incorporated and serve warm.


Dai Dai


From → Recipes

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