Oven Poached Fish
Ingredients:
Directions:
    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.

From Recipes for Diabetes by University of Illinois Extension

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