A light and simple sheet pan dinner that is ready in under 15mins; roasted fish with mustard, old bay spice over lemon.
Pictured here served with our mustard tahini Celery Root or Celeriac Remoulade that is cholesterol and mayo-free.
Low-Carb recipes have a low carbohydrate count. No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
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Old Bay Lemon Mustard Roasted Fish
PREHEAT oven 400F | 200C. Line a sheet pan with parchment paper.
WASH lemon – slice evenly and lay slices close together on the sheet pan.
LAY fish fillets over lemon slices. RUB fish fillets with 1 tsp dijon – you can drizzle with ½ tsp oil if you like. You can skip the oil if you want an utterly oil-free meal.
BAKE 10 – 12 mins until fish is cooked through. REMOVE from oven.
SCATTER over fish any sliced scallions or herbs you like.
Squeeze the roasted lemon slices over the fish as you begin to eat the meal.
Plate baby spinach greens in a pile, and using a spatula, place fish with lemon slices on top of greens.
With Celery Root Remoulade – see our cholesterol-free gut-healthy recipe.
With steamed greens or roasted greens.
Add Broccoli & Spinach like this recipe; Miso Roasted Fish & Broccoli with Greens
*FISH – use cod, flounder, fluke, sole, sea bass, haddock, monkfish, salmon, halibut – cooking times will vary.
VEGAN SWAP FISH for TOFU – slice into long thin strips, cooking time will be closer to 20 mins.
*DIJON MUSTARD – read the label to make sure it has no sugar, oils etc – good dijon does not!
SWAP Old Bay – use blackened spice mix, lemon pepper blend, seafood blend,
SWAP DIJON | ADD Miso; spread on the top of the fish fillet with the dijon or swap it and then sprinkle over old bay spice.
SWAP LEMON for orange OR ADD thinly sliced fennel – cook or stir with spinach to gently warm.
ADD herbs cilantro for dill, basil, parsley, fresh thyme leaves,