oven-poached fish
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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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yield
4 serving(s)
prep time
5 Min
cook time
15 Min
method
Bake
Ingredients For oven-poached fish
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1 lbfish fillets (for example, any firm, white skinless fish fillets: haddock, flounder, sole, orange roughy, catfish . . .
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1/2 cfat-free milk
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1/4 cseasoned bread crumbs
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dashblack pepper
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1 Tbspparmesan cheese, grated
How To Make oven-poached fish
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1Preheat oven to 400 degrees.
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2Rinse fish fillets. Spray a baking dish lightly with nonstick cooking spray. Put fillets in a single layer in the baking dish.
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3Pour fat-free milk over fish fillets. Sprinkle bread crumbs on top of fillets. Season with black pepper.
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4Sprinkle Parmesan cheese on top of fillets. Spray quickly with nonstick cooking spray.
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5Bake 400 degrees at 15 minutes, or until fish is white and hot to touch in the thickest part of the fillet.
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6Note: Baking time depends on thickness of fillets.
- Last Step: Don't forget to share! Make all your friends drool by posting a picture of your finished recipe on your favorite social network. And don't forget to tag Just A Pinch and include #justapinchrecipes so we can see it too!
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