Friday, August 5, 2011

Baked Haddock with Steamed Vegetables

I never thought so much flavor could come from such a simple recipe. This will definitely be a weekly meal at my house.

1 6oz. haddock fillet
1 cup broccoli chopped
1/2 cup carrots chopped
1 tablespoon Dijon mustard
3/4 tablespoon dry basil
3/4 tablespoon dry oregano
1 tablespoon parmesan
pinch black pepper

1) In a bowl, mix together the Dijon mustard, basil, oregano, parmesan, and pepper
2) Coat the fish with the mixture
3) Place fish on a baking tray sprayed with fat free cooking spray and bake at 350 F for 15 minutes
4) While the fish is baking, steam the vegetables

You're good to go! See, so easy! [For additional taste you can sprinkle some salt and add 1 tablespoon of butter spray -- but these calories are not included in the nutritional breakdown.

Nutritional info:
Baked haddock:
260 calories
45.5 g of protein
3.9 g carbohydrates
2.4 g fiber
3.4 g fat (1.1 g saturated fat)

Steamed vegetables:
50 calories
2.6 g. protein
10.4 g carbohydrates
4.3 g fiber
0.1 g fat (0 g saturated fat)

(The picture shows 2 3oz. haddock fillets.)

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