Oven-Poached Fish

Oven-poached Fish Recipe

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Ruth Ann Vokac


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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5 Min
15 Min


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  • 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.

Printable Recipe Card

About Oven-Poached Fish

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

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