Fish in a Sea of Milk

January 12, 2014

162

The dual action of dusting the fish with flour and baking it on a bed of milk and onions locks in moisture, keeping this dish light and tasty!

2 cod fillets
1 cup coconut milk (or regular milk)
½ medium onion, sliced
2 tbsp flour
Freshly ground black pepper

Preheat oven to 350ºF. Slice onion and place on bottom of a glass baking dish in a single layer. Place cod fillets on top of onions. Dust fish with flour; then generously grind black pepper over fish. Pour milk around fish in bottom of dish. Bake in preheated oven for 10-20 minutes, or until fish are cooked through and flake easily.

Nutritions

Calories
348

Sodium
154mg
6% DV

Fat
27g
42% DV

Protein
9g
19% DV

Carbs
15g
5% DV

Fiber
3g
15% DV