Real Recipes From Real Home Cooks ®

oven-poached fish

Recipe by
Ruth Ann Vokac
Mansfield, IL

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.

yield 4 serving(s)
prep time 5 Min
cook time 15 Min
method Bake

Ingredients For oven-poached fish

  • 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

How To Make oven-poached fish

  • 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.

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