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Oven-Fried Fish W/ Orange Mustard Sauce Recipe

Oven-Fried Fish W/ Orange Mustard Sauce Recipe

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Ingredients:

Serving

1 egg
2 tbsp dijon mustard
1 1/2 cups fine dry whole wheat bread crumbs
1 tbsp brown sugar
3 tbsp minced parsley
1 tsp . dried thyme
1/2 tsp rosemary
1/2 tsp dry mustard
1/4 tsp salt
1/4 tsp pepper
1 finely grated large orange , zest of
4 (10 -12 oz) pan dressed trout
milk
4 tsp cornstarch
1 tbsp coarse grain mustard
1 large orange , juice of

Directions:

Preheat oven to 500*. Place a wire rack, large enough to hold all the fish without overlapping them, on a baking sheet. Lightly oil the rack. Whisk together the egg and dijon mustard until evenly combined. In a shallow dish, mix the bread crumbs, brown sugar, parsley, thyme, rosemary, dry mustard, salt and pepper. Add orange zest and stir to combine. Coat fish on both sides with crumb mixture and place on rack. Bake 10-12 minutes, until the crumb mixture is golden and fish flakes easily when tested with a fork. Make the sauce; In a small saucepan, mix milk, and cornstarch to a smooth paste; add coarse grained mustard and orange juice. Whisk over heat until thickened. Serve over fish at the table.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	299.3 Kcal (1253 kJ)
Calories from fat	47.67 Kcal
		% Daily Value*
Total Fat	5.3g	8%
Cholesterol	57.35mg	19%
Sodium	309.52mg	13%
Potassium	498.83mg	11%
Total Carbs	49.93g	17%
Sugars	10.73g	43%
Dietary Fiber	6.95g	28%
Protein	13.4g	27%
Vitamin C	53.1mg	89%
Iron	4.5mg	25%
Calcium	71.6mg	7%

Amount Per 100 g
Calories	124.48 Kcal (521 kJ)
Calories from fat	19.83 Kcal
		% Daily Value*
Total Fat	2.2g	8%
Cholesterol	23.85mg	19%
Sodium	128.73mg	13%
Potassium	207.47mg	11%
Total Carbs	20.76g	17%
Sugars	4.46g	43%
Dietary Fiber	2.89g	28%
Protein	5.57g	27%
Vitamin C	22.1mg	89%
Iron	1.9mg	25%
Calcium	29.8mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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