/ Main Dishes
fish fillets (for example, any firm, white skinless fish fillets: haddock, flounder, sole, orange roughy, catfish . . .
seasoned bread crumbs
parmesan cheese, grated
How to Make Oven-Poached Fish
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.
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