Fish in Onion Milk Sauce
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1 tablespoon olive oil, divided1 medium onion sliced into thick rings10 ounces white fish of choice (I used flounder for nutrition info), cut into 2-inch piecesSalt and ground black pepper to taste1/2 teaspoon dried thyme leaves1/2 teaspoon dried basil leaves1/4 teaspoon anise seeds, crushed2/3 cup (5 fl.-oz. can) Nestle Carnation nonfat milk1/4 cup water
Preheat oven to 325° F. Grease 13 x 9-inch baking dish.
Heat half of olive oil in large nonstick skillet over medium-high heat. Add onion; cook, stirring frequently, until tender and golden brown. Remove from skillet; set aside.
Season fish with salt and pepper. Add remaining oil to same skillet and cook fish until browned on both sides. Remove from heat. Place fish in prepared baking dish. Sprinkle with thyme, basil and anise. Top with reserved onion rings. Combine milk and water in small glass measure; pour over fish. If desired, season with additional salt and pepper.
Bake for 20 minutes or until fish flakes easily with a fork.
Number of Servings: 2
Recipe submitted by SparkPeople user ACEHIGH76.
Heat half of olive oil in large nonstick skillet over medium-high heat. Add onion; cook, stirring frequently, until tender and golden brown. Remove from skillet; set aside.
Season fish with salt and pepper. Add remaining oil to same skillet and cook fish until browned on both sides. Remove from heat. Place fish in prepared baking dish. Sprinkle with thyme, basil and anise. Top with reserved onion rings. Combine milk and water in small glass measure; pour over fish. If desired, season with additional salt and pepper.
Bake for 20 minutes or until fish flakes easily with a fork.
Number of Servings: 2
Recipe submitted by SparkPeople user ACEHIGH76.
Nutritional Info Amount Per Serving
- Calories: 308.5
- Total Fat: 9.2 g
- Cholesterol: 99.5 mg
- Sodium: 242.1 mg
- Total Carbs: 13.8 g
- Dietary Fiber: 1.0 g
- Protein: 40.9 g
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