Low Fat Oven Poached Fish Recipe

Looking for an easy Low Fat Oven Poached Fish recipe? Learn how to make Low Fat Oven Poached Fish using healthy ingredients.


Submitted by eacollins24

Makes 4 servings



This healthy low fat fish dish has few ingredients and can be on the table in about 20 minutes. The recipe can be easily halved or doubled.

Recipe Ingredients for Low Fat Oven Poached Fish

1 large leek, cleaned and thinly sliced
20 ounces cod , (or similar mild-tasting, firm white fish), cut into 4 pieces
1 Freshly ground black pepper
1/2 cup nonfat milk
1 cup broccoli florets
1/2 cup part-skim mozzarella cheese, shredded

Recipe Directions for Low Fat Oven Poached Fish

  1. Preheat oven to 400 degrees.

  2. Heat a small skillet coated with nonstick cooking spray on medium heat; add leeks and sauté for 3-4 minutes until softened. Scatter sliced leek over bottom of a baking dish large enough to hold the fish in a single layer.

  3. Lay fish on top of leeks, scatter broccoli florets around fish.

  4. Sprinkle fish and vegetables with freshly ground black pepper.

  5. Pour milk over fish and sprinkle cheese on top.

  6. Bake uncovered for 15-18 minutes.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 230.8g
Amount Per Serving
Calories
223
Calories from Fat
38
% Daily Value*
Total Fat
4.2g
6%
Saturated Fat
2.1g
11%
Trans Fat
0.0g
Cholesterol
86mg
29%
Sodium
210mg
9%
Potassium
517mg
15%
Total Carbohydrates
6.7g
2%
Dietary Fiber
1.0g
4%
Sugars
2.9g
Protein
38.0g
Vitamin A 14% Vitamin C 39%
Calcium 19% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  • High in vitamin C
  •   Bad points
  • High in cholesterol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement