DIJON CRUSTED SALMON

Ingredients:
4 Salmon fillets, 5 ounces each
White wine Worcestershire
    sauce to cover fish
Nonstick cooking spray
1 teaspoon olive oil
½ teaspoon Creole seasoning

4 tablespoons Dijon-style
   mustard
4 tablespoons toasted bread
   crumbs
2 tablespoons chopped fresh
   parsley

Preparation:
Marinate the fish in white wine Worcestershire sauce for at least 15 minutes to 1 hour. Preheat oven to 350 degrees. Spray a nonstick skillet with nonstick cooking spray and heat it with the olive oil. Sprinkle the marinated fish with Creole seasoning and sear it quickly in the hot pan. Spread the top of each fillet with 1 tablespoon mustard; then sprinkle on 1 tablespoon bread crumbs and ½ tablespoon parsley. Place the fillet in the hot oven and roast until they are browned and done, approximately 8 to 10 minutes.


Yield: Makes 4 serving, each giving 3 ounces protein.

Each Serving Provides:
Carbohydrates: 6g
Protein: 25g
Fat: 8.8g
Calories from fat: 39%

Cholesterol: 42mg
Sodium: 434mg
Calories: 207