Oven-Poached Fish

Oven-poached Fish Recipe

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Ruth Ann Vokac

By
@mansfieldra

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.

Rating:
☆☆☆☆☆ 0 votes
Serves:
4
Prep:
5 Min
Cook:
15 Min
Method:
Bake

Ingredients

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

Step-by-Step

  • 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.

Printable Recipe Card

About Oven-Poached Fish

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