Fish in Onion Milk Sauce

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Nutritional Info
  • Servings Per Recipe: 2
  • 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

View full nutritional breakdown of Fish in Onion Milk Sauce calories by ingredient
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Introduction

This makes for a yummy dinner, and is a good way to get in more fish. This makes for a yummy dinner, and is a good way to get in more fish.
Number of Servings: 2

Ingredients

    1 tablespoon olive oil, divided
    1 medium onion sliced into thick rings
    10 ounces white fish of choice (I used flounder for nutrition info), cut into 2-inch pieces
    Salt and ground black pepper to taste
    1/2 teaspoon dried thyme leaves
    1/2 teaspoon dried basil leaves
    1/4 teaspoon anise seeds, crushed
    2/3 cup (5 fl.-oz. can) Nestle Carnation nonfat milk
    1/4 cup water

Directions

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.

TAGS:  Fish | Dinner | Fish Dinner |

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