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Dijon Ginger Fish

Print Recipe
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Servings 6 people

Ingredients
  

  • 6 pieces firm white fish fresh or frozen
  • 3 tablespoons flour
  • 1 1/2 teaspoons butter
  • 1 cup low sodium chicken broth
  • 3 teaspoons minced fresh ginger
  • 3 teaspoons Dijon-style mustard
  • 3 teaspoons grainy mustard
  • 6 green onions minced
  • sea salt and freshly ground black pepper to taste

Instructions
 

  • Dust fish lightly with flour. Melt butter in a skillet over medium heat; sauté fish until brown, about 2 to 3 minutes per side; remove from skillet and keep warm.
  • Pour broth into the skillet, bring to a boil and scrape up all of the browned bits from the bottom of the pan.
  • Add gingerroot and cook, stirring frequently, for 2 minutes. Stir in mustards and green onions; season with salt and pepper and spoon sauce over fish.

Notes

NUTRITION: 167 Calories; 7g Fat (37.2% calories from fat); 21g Protein; 5g Carbohydrate; 1g Dietary Fiber; 50mg Cholesterol; 244mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
SERVING SUGGESTION: Steamed red skinned potatoes, steamed green beans steamed baby carrots.
VEGETARIAN: Use extra-firm tofu in place of the fish. Use vegetable broth.
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