Oven Poached Fish
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Serves4 (4 ounces each)
SWAP ScoreWhat's this?
Ingredients
- 1 pound cod fillets
- 1/2 cup skim milk
- 1/4 cup bread crumbs, seasoned
- 1 tablespoon Parmesan cheese, grated
- Cooking Spray
Directions
- Preheat oven to 400ºF.
- Rinse fillets, pat dry. Spray baking dish lightly with spray. Place fish in baking dish.
- Pour skim milk over fish fillets. Sprinkle bread crumbs over them.
- Sprinkle cheese on the top and spray again with cooking spray.
- Bake for 15 minutes or until fish is white and 145°F for 15 seconds in the thickest part.
Recipe Tips
You can use broth, clam juice or water instead of milk.
Nutrition Facts
Oven Poached Fish
Amount Per Serving (4 ounces eachg)
Calories 163
Calories from Fat 18
% Daily Value*
Total Fat 2g
3%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0g
Cholesterol 64mg
21%
Sodium 176mg
7%
Potassium 340mg
10%
Total Carbohydrates 7g
2%
Dietary Fiber 0g
0%
Sugars 2g
Protein 28g
56%
Vitamin A
3%
Vitamin C
2%
Vitamin D0%
Calcium
6%
Iron
5%
* Percent Daily Values are based on a 2000 calorie diet.
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