Dijon Fish Fillets, Fish Piccata, Fish Florentine

Dijon Fish Filets

  • 8 oz. firm white fish
  • 1 Tbsp. Dijon mustard
  • 1 ½ teas. lemon juice
  • 1 teas. low sodium Worcestershire sauce
  • 2 Tbsp. Italian seasoned bread crumbs
  • Cooking spray

Preheat oven to 450 degrees F. Spray a baking dish with cooking spray. Combine the mustard, lemon juice, and Worcestershire sauce and mix well. Spread this mixture evenly over the fillet. Sprinkle the breadcrumbs evenly over the fish fillet. Place fillet on baking sheet and place in preheated oven. Bake until fish flakes easily with a fork, about 12 minutes. Cut fillet into two pieces and serve. Recipe makes 2 servings Estimated WW Smart points 2 per serving.

Fish Piccata

  • 4 firm white fish fillets (each fillet about 4 oz.)
  • 2 egg whites, beaten
  • 2/3 cup seasoned bread crumbs
  • 1 Tbsp. light butter
  • 1 lemon, juiced–reserve the lemon halves
  • 1 lemon, sliced, optional
  • ¼ cup dry white wine
  • ½ cup fat free chicken broth
  • 2 Tbsp. fresh chopped parsley, optional
  • 1 Tbsp. capers, drained, optional
  • salt and pepper to taste
  • olive oil cooking spray

Preheat oven to 200 degrees F. Place the beaten egg whites in a shallow bowl. Place the bread crumbs on a piece of foil or in another shallow bowl. Dip the fish fillet first in the beaten egg whites and then in the bread crumbs. Place a large skillet over medium heat. Spray each side of the fish fillets with the olive oil cooking spray and place in the pan. Cook fish for 4-5 minutes per side, until fish is opaque and cooked through. Place the fish on an ovenproof platter and keep the fish warm in the preheated oven while you make the sauce. In the same pan where you cooked the fish, over medium heat, melt the butter and add the juice from the 1 one lemon, chicken broth, white wine, the reserved lemon halves and salt and pepper.

Increase heat to high and bring this mixture to a boil and boil this mixture until the liquid is reduced to one-half, 3-4 minutes. Remove the lemon halves and discard. Add the capers, if using, and spoon the sauce over the fish. If desired, place a lemon slice and some fresh parsley on top of each fillet before serving. Recipe makes 4 servings Estimated WW Smart points 4 per serving.

Fish Florentine

  • 4 thick firm white fish fillets (4-5 oz each)
  • 9 oz. fresh baby spinach
  • 1 cup chopped red bell pepper
  • 2 oz, 1/3 less fat cream cheese
  • ¼ cup half and half
  • 3 Tbsp. Parmesan cheese
  • 1 Tbsp. butter
  • 1 Tbsp. olive oil
  • 2 cloves garlic, minced
  • salt and pepper to taste

Place a large skillet over medium heat and add ½ tables poon of olive oil and ½ tablespoon of butter. Add the red bell pepper and garlic and cook for about 4 minutes. Add the spinach and season with a pinch of salt and pepper. Stir this mixture frequently until the spinach wilt down. Add the cream cheese, half & half and parmesan cheese and mix well until the cream cheese is melted and the mixture resembles creamed spinach. Place another large skillet over medium high heat and add the remaining oil and butter to this skillet. Season the fish on each side with salt and pepper and place in the hot pan. Cook the fish for 5-6 minutes on each side until fish is cooked through and browned. Divide the spinach mixture between 4 plates and top the spinach mixture with a fish fillet. Recipe makes 4 servings Estimated WW Smart points 6 per serving.