Fish with Horseradish Dill Caper Sauce

  • Yield: 6 to 8 servings


2pounds fish fillets (trout, red fish, orange roughy, tilapia, or your favorite)
Salt and pepper
1/2cup plain nonfat yogurt
1teaspoon cornstarch
1tablespoon prepared horseradish
2teaspoons dry mustard
1/4cup grated Parmesan cheese
2tablespoons lemon juice
1teaspoon dried dill weed leaves
1tablespoon capers, drained


  1. Preheat oven 375F. Cover a baking sheet with foil and nonstick spray.
  2. Season fish to taste. Mix remaining ingredients, then dredge fish through mixture.
  3. Bake 20 to 25 minutes. Texture should be flakey.

Recipe reprinted with permission from Gulf Coast Favorites (Holly Clegg, 2008). For more from Holly, follow along at her website, Trim & Terrific

Nutritional Info *per serving

  • Calories 162
  • Fat 5g
  • Saturated Fat 1g
  • Cholesterol 69mg
  • Sodium 123mg
  • Carbohydrate 2g
  • Fiber 0g
  • Protein 25g