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READY IN 25 mins

Baked Milk Fish

Read Reviews (22)

"Easy to prepare and very tasty! A simple recipe for fish baked in milk with almost no fat! You may use your favorite variety of white fish." — Debbie

Ingredients Edit and Save

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Original recipe makes 4 servings Change Servings

1 1/2 pounds cod fillets
1 1/2 cups 1% milk
1 onion, chopped
1 teaspoon lemon pepper

1 teaspoon dried parsley
salt to taste
1 tablespoon lemon juice

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Directions

Preheat oven to 350 degrees F (175 degrees C). Lightly coat an 8x8 baking dish with cooking spray.
Rinse cod filets and pat dry. Place fish in a single layer in the baking dish. Mix together milk, onion, lemon pepper, parsley and salt; pour over fish filets. Drizzle filets with lemon juice.
Bake in preheated oven for 15 minutes, or until fish is firm and can be flaked with a fork.

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PREP 10 mins
COOK 15 mins
READY IN 25 mins

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This was bland so I deleted the parsley and used a handful of fresh Dill, Poured melted butter over the fish and cut down on the Milk and lemon pepper. Use a bunch of green onions instead of regular and salt and pepper and cut out the juice. In short made a new one from and orignal recipe.

—PREDESTOGO

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Most Helpful Critical Review

Dec 23, 2003

I'll try anything to get my high-cholesterol husband to eat fish. This wasn't too bad, but the onions didn't cook through and there was too much milk. I cut that the next time, and sauteed the onion first (not-stick pan in some of the milk). That improved it. Still needs something.

—LANNI

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34 Ratings

Dec 23, 2003

I used sea bass for this recipe and skim milk in place of the 1%.Also I added several shakes of Tabasco directly to fish before baking.The fish was very thick and so it baked for 20 minutes.Very easy,quick and tasty fish dish.

—ATE

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Feb 01, 2004

This dish didn't have a whole lot of flavor.

—LUNCH*LADY

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Mar 09, 2006

I am always on the lookout for a good baked fish recipe. After trying this recipe... I WILL KEEP LOOKING. It had a very bland flavor. Even after adding some dill and thickening the sauce, it still wasn't edible. Sorry, but one star is stretching it.

—nyangel1203

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Dec 23, 2003

This is a good lowfat fish dish.

—Anne

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Dec 23, 2003

This is a quick and easy recipe. My kids loved it.

—RENEA28

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Feb 18, 2005

this is way too onion-ey

—KFCATH

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Nutrition

Calories
189 kcal
9%

Carbohydrates
7.8 g
3%

Cholesterol
66 mg
22%

Fiber
0.5 g
2%

Protein
33.3 g
67%

Sodium
263 mg
11%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Baked Milk Fish

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
Calories: 189
Calories from Fat: 18

% Daily Value *
Total Fat 2g 3 %
Saturated Fat 0.7g 4 %
Cholesterol 66mg 22 %
Sodium 263mg 11 %
Potassium 763mg 21 %
Total Carbohydrates 7.8g 3 %
Dietary Fiber 0.5g 2 %
Protein 33.3g 67 %
Sugars 6g
Vitamin A 5 %
Vitamin C 12 %
Calcium 16 %
Iron 7 %
** Thiamin 5 %
Niacin 71 %
Vitamin B6 38 %
Magnesium 18 %
Folate 10 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.