Oven Poached Fish


(For 2 persons)
½ pound fish fillets
¼ cup skim milk
2 tablespoons seasoned bread crumbs
Black pepper
2 teaspoons grated Parmesan cheese
Cooking spray

(For 4 persons)
1 pound fresh or frozen fish fillets
½ cup skim milk
¼ cup seasoned bread crumbs
Black pepper
1 tablespoon grated Parmesan cheese
Cooking spray


  1. Preheat oven to 400°.
  2. Rinse fish fillets and pat dry. Spray baking dish lightly with nonstick spray. Put fish in single layer in baking dish.
  3. Pour skim milk over fish fillets. Sprinkle bread crumbs on the tops of the fillets and season with black pepper.
  4. Sprinkle Parmesan cheese on tops of the fillets. Spray quickly with nonstick spray.
  5. Bake at 400° for 15 minutes, or until fish is white and hot to the touch in the thickest part of the fillet.

Note: Baking time depends on thickness of fillets. Any firm, white skinless fish fillets will work very well in this recipe. Haddock, flounder, sole, orange roughy, and catfish are good choices.

Total time: 30 min
Preparation time: 15 min

Nutrition Facts

Servings per Recipe: 2-4
Amount Per Serving
Calories 164 Calories from Fat 10
Total Fat 2 g
Cholesterol 58 mg
Sodium 338 mg
Carbohydrate 8 g
Dietary Fiber 0 g
Protein 27 g
Exchange 4 very lean meats
Carbohydrate Units 0

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