Baked White Fish with Mustard Dill Sauce (HCG P2 compliant)

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 108.0
  • Total Fat: 1.9 g
  • Cholesterol: 55.0 mg
  • Sodium: 59.0 mg
  • Total Carbs: 0.0 g
  • Dietary Fiber: 0.0 g
  • Protein: 22.6 g

View full nutritional breakdown of Baked White Fish with Mustard Dill Sauce (HCG P2 compliant) calories by ingredient


adapted from adapted from
Number of Servings: 1


    White fish, Halibut, sole, sablefish, cod



    fresh dill



    1 Tsp whole grain or hot mustard

    1/4 tsp mustard powder

    1 tbsp chopped capers

    1 tbsp chopped fresh dill

    1/2 lemon



Preheat oven to 425

Place your cod or halibut, etc. fillets on a piece of foil. Drizzle with lemon juice and sprinkle with pepper. Arrange some thinly sliced onion and fresh dill on the fish and cover with lemon slices. Place another piece of foil over top of the fish and fold the edges over multiple times to make a good seal. Bake or bbq for 8-10 minutes, this will vary with fillet size, but it does cook quickly and it should look moist, flaky and opaque, not translucent. The beauty of the foil pack is that it will puff when the fish is done. If the foil is sealed it will balloon a little when the moisture starts to steam, that is what makes this recipe so easy, there is a fool proof way to know if it is done.

For the sauce, simply chop capers and dill and stir all ingredients in a bowl. Adjust the lemon to your preference use a whole lemon if you want more tang, and be generous with the pepper. It is best to make this ahead of time to blend the flavors in the fridge, it could be made the day before but an hour is enough.

Serving Size: 4

Number of Servings: 1

Recipe submitted by SparkPeople user MUPPETPINCHESS1.

Member Ratings For This Recipe

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    Unfortunately, the nutrition information is only for the fish - nothing else in the recipe is counted. - 3/26/15