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Baked Fish With Sharp Sauce

6 servings

Nutritional Facts Per Serving

32.5 g
10.8 g
0.7 g
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 446
  • Fat 29.9 g
    • Saturated   6.8 g
    • + Trans 
  • Cholesterol 69 mg
  • Sodium   484 mg
  • Carbohydrate 10.8 g
    • Fibre   0.7 g
    • Sugars  
  • Protein 32.5 g
    • Vitamin A 15 %
    • Vitamin C 13 %
    • Calcium 12 %
    • Iron 15 %


To make the sharp sauce, melt the butter in small pot set over medium heat. Add the onions and cook until softened, about 5 minutes. Add the brown sugar and continue cooking until the onions are a rich brown colour, about 3 to 4 minutes. Add the flour and tomato paste and mix well. While stirring, slowly pour in the stock. Mix in the remaining sauce ingredients and simmer 4 to 5 minutes. Strain the sauce into another pot reheat a few minutes before the fish is cooked.

Preheat the oven to 400 degrees F. Set the fillets on parchment paper-lined baking sheet. Spread the mayonnaise/mustard mixture over the fish. Combine the breadcrumbs, parsley and cheese in a bowl; sprinkle over the fish. Bake 10 to 12 minutes, or until cooked through. Broil 1 to 2 minutes to brown the top. Transfer the fish to plates, sprinkle with chives or green onions, garnish with lemon, and serve.

Note: To make fresh bread crumbs, pulse 1 to 2 slices of white bread in a food processor until crumbly.

Serving Suggestions

Pair this fine fish dish with some of the equally tasty side dishes found in our website recipe collection, such as: Asparagus Roasted with Red Peppers and Pine Nuts; Mashed Potato Cakes; and, Baby Carrots with Maple, Ginger and Cinnamon.

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