oven-poached fish

Name: Oven-Poached Fish
Prep time: 5 min
Cook time: 15 min
Yield: 4
Cuisine: American
Ingredients: 1 pound(s) fish fillets (for example, any firm, white skinless fish fillets: haddock, flounder, sole, orange roughy, catfish . . .; 1/2 cup(s) fat-free milk; 1/4 cup(s) seasoned bread crumbs; dash - black pepper; 1 tablespoon(s) parmesan cheese, grated

9 Pinches

Ruth Ann Vokac

Bloomington, IL

Updated on Jan 29, 2016

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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prep time 5 Min

cook time 15 Min

method Bake

yield 4 serving(s)

Ingredients

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

How To Make oven-poached fish

Step 1

Preheat oven to 400 degrees.

Step 2

Rinse fish fillets. Spray a baking dish lightly with nonstick cooking spray. Put fillets in a single layer in the baking dish.
Step 3

Pour fat-free milk over fish fillets. Sprinkle bread crumbs on top of fillets. Season with black pepper.
Step 4

Sprinkle Parmesan cheese on top of fillets. Spray quickly with nonstick cooking spray.
Step 5

Bake 400 degrees at 15 minutes, or until fish is white and hot to touch in the thickest part of the fillet.
Step 6

Note: Baking time depends on thickness of fillets.
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