Oven-poached Fish Recipe

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Oven-Poached Fish

Ruth Ann Vokac

By
@mansfieldra

This recipe for oven-poached fish is a great one: very easy, healthy, and delicious!

It was first published on the University of Illinois Extension "Recipes for Diabetes" website.


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Serves:

4

Prep:

5 Min

Cook:

15 Min

Method:

Bake

Ingredients

1 lb
fish fillets (for example, any firm, white skinless fish fillets: haddock, flounder, sole, orange roughy, catfish . . .
1/2 c
fat-free milk
1/4 c
seasoned bread crumbs
dash
black pepper
1 Tbsp
parmesan cheese, grated

Directions Step-By-Step

1
Preheat oven to 400 degrees.
2
Rinse fish fillets.
Spray a baking dish lightly with nonstick cooking spray.
Put fillets in a single layer in the baking dish.
3
Pour fat-free milk over fish fillets.
Sprinkle bread crumbs on top of fillets.
Season with black pepper.
4
Sprinkle Parmesan cheese on top of fillets.
Spray quickly with nonstick cooking spray.
5
Bake 400 degrees at 15 minutes, or until fish is white and hot to touch in the thickest part of the fillet.
6
Note: Baking time depends on thickness of fillets.

About this Recipe

Course/Dish: Seafood
Main Ingredient: Seafood
Regional Style: American
Hashtag: #fish