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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Rating:
☆☆☆☆☆ 0 votes
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

Step-By-Step

1Preheat oven to 400 degrees.

2Rinse fish fillets.
Spray a baking dish lightly with nonstick cooking spray.
Put fillets in a single layer in the baking dish.

3Pour fat-free milk over fish fillets.
Sprinkle bread crumbs on top of fillets.
Season with black pepper.

4Sprinkle Parmesan cheese on top of fillets.
Spray quickly with nonstick cooking spray.

5Bake 400 degrees at 15 minutes, or until fish is white and hot to touch in the thickest part of the fillet.

6Note: Baking time depends on thickness of fillets.

About this Recipe

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