Mustard-Roasted Fish

Gluten Free
Health score
39%
Mustard-Roasted Fish
20 min.
4
295kcal

Suggestions


Looking for a quick and delicious way to elevate your lunch or dinner? Look no further than this Mustard-Roasted Fish recipe! In just 20 minutes, you can serve a stunning dish that not only pleases the palate but also keeps the health-conscious in mind—it's gluten-free and under 300 calories per serving. Imagine flaky, perfectly roasted white fish, such as trout or red snapper, enhanced by a rich and creamy sauce made from crème fraîche and two types of mustard. The balance of tangy and savory, complemented by the briny bite of capers and the subtle sweetness of minced shallots, creates a dish that's not just a meal but an experience for your taste buds.

Whether you're hosting a dinner party or just enjoying a casual weeknight meal, this recipe is sure to impress. It's incredibly versatile too! Serve it hot straight from the oven or let it cool to room temperature for a delightful fish dish that works beautifully on a warm evening. Pair it with a light salad or some steamed veggies, and you’ve got a meal that’s both satisfying and simple. With minimal equipment needed and easy-to-follow steps, you'll find yourself making this dish over and over again. Get ready to delight in a fresh and zesty flavor combination that will have everyone asking for seconds!

Ingredients

  • teaspoons capers drained
  • ounces crème fraîche 
  • tablespoons dijon mustard 
  • fillet snapper white red such as trout or snapper, 2 pounds total
  • tablespoons shallots minced
  • tablespoon coarse mustard 

Equipment

  • bowl
  • baking paper
  • oven
  • whisk
  • baking pan

Directions

  1. Preheat an oven to 425°F.
  2. In a small bowl, whisk together the crème fraîche, mustards, shallots, capers, 1 teaspoon salt, and 1/2 teaspoon pepper.
  3. Lay the fillets in an ovenproof baking dish or on a sheet pan lined with parchment paper. Spoon the sauce generously over the fillets, ensuring that the fish is completely covered.
  4. Bake the fish for 10-15 minutes, or until just done and beginning to flake easily.
  5. Serve hot or at room temperature with any remaining sauce spooned over the fish.

Nutrition Facts

Calories295kcal
Protein51.16%
Fat42.89%
Carbs5.95%

Properties

Glycemic Index
23.5
Glycemic Load
0.25
Inflammation Score
-6
Nutrition Score
21.962174063144%

Flavonoids

Kaempferol
1.31mg
Quercetin
1.73mg

Nutrients percent of daily need

Calories:295.24kcal
14.76%
Fat:13.8g
21.23%
Saturated Fat:6.25g
39.08%
Carbohydrates:4.31g
1.44%
Net Carbohydrates:3.47g
1.26%
Sugar:2.54g
2.83%
Cholesterol:96.35mg
32.12%
Sodium:319.67mg
13.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.04g
74.07%
Vitamin D:17.34µg
115.6%
Selenium:72.21µg
103.16%
Vitamin B12:5.22µg
86.98%
Phosphorus:398.99mg
39.9%
Vitamin B6:0.73mg
36.55%
Potassium:819.37mg
23.41%
Magnesium:68.65mg
17.16%
Vitamin B5:1.53mg
15.25%
Vitamin E:1.91mg
12.74%
Calcium:123.37mg
12.34%
Vitamin A:545.66IU
10.91%
Vitamin B1:0.12mg
8.07%
Vitamin B2:0.11mg
6.63%
Zinc:0.92mg
6.12%
Manganese:0.11mg
5.31%
Vitamin C:3.73mg
4.53%
Copper:0.08mg
3.85%
Folate:14.88µg
3.72%
Iron:0.66mg
3.67%
Fiber:0.84g
3.35%
Vitamin B3:0.64mg
3.18%
Vitamin K:1.53µg
1.46%