Oven Poached Fish

09-26-2003, 04:38 PM

Oven Poached Fish

1 pound fresh or frozen fish fillets
1/2 cup skim milk
1/4 cup seasoned bread crumbs
Black pepper
1 tbsp. grated Parmesan cheese
Non stick baking s

Directions:

Preheat oven to 400°

Rinse fish fillets and pat dry.

S

baking dish lightly with nonstick s

.

Put fish in single layer in baking dish.

Pour skim milk over fish fillets.

Sprinkle bread crumbs on the tops of the fillets and season with black pepper.

Sprinkle Parmesan cheese on tops of the fillets. S

quickly with nonstick s

Bake at 400’ for 15 minutes, or until fish is white and hot to the touch in the thickest parts of the fillet. Do not overcook, since fish will be dry and not as tasty.

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.

Nutrition information:
Calories: 146 Sodium: 244 mg
Carbohydrate: 6 g Protein: 24 g
Fat: 2 g Exchanges: 3 Very Lean Meat exchanges

GraspingGrace · 09-30-2003, 01:31 PM

Hey there ... have you tried this one yet?? I don't usually make fish at home all that often because I just don't like the fishy taste and I hate the smell even more -- I'm more inclined to get fish out and then it's friend -- BOO -- shame on me!!! I'm just not good at cooking fish -- any suggestions??