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Oven Poached Fish

Prepared by: Tammy Roberts,
Nutrition Specialist,

University of Missouri Extension

June 8, 2014


Yield: 4 Servings



  • 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
  • Nonstick baking spray



  • Preheat oven to 400. Rinse fish fillets and pat dry. Spray baking dish lightly with nonstick spray.

  • 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.

  • Spray quickly with nonstick spray.

  • Bake at 400 for 15 minutes*, or until fish is white and hot to the touch in the thickest part 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 roughly, and catfish are good choices.


Nutrition information per serving 

Calories: 146

Total Fat: 2g

Sodium: 244mg

Carbohydrates: 6g
Protein: 24g


(Source: Eat Well Be Well with Diabetes curriculum)



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Last update: Sunday, June 08, 2014