Baked Milk Fish
A comforting baked cod dish infused with milk, lemon pepper, and parsley, offering tender, flaky fish with a hint of citrus and herbs, perfect for a wholesome meal.
Ingredients
Instructions
- Prepare an 8 x 8 baking dish with cooking spray.
- Rinse cod fillets and pat dry.
- Place fish in a single layer in the baking dish.
- Mix together the milk, chopped onion, lemon pepper, and dried parsley.
- Pour the milk mixture over the cod fillets.
- Drizzle lemon juice over the top of the fish.
- Bake in a preheated 350°F (175°C) oven for 15 minutes or until the fish is firm and flakes easily with a fork.
Tips & Substitutions
For added flavor, consider marinating the cod fillets in the milk mixture for 30 minutes before baking. If you're short on time, you can substitute the cod with another white fish like tilapia or haddock. Adjust the seasoning to your taste; a sprinkle of garlic powder can also enhance the dish. Don't forget to check for bones in the fish before cooking.
Serving Suggestions
This baked milk fish pairs beautifully with steamed vegetables or a fresh garden salad for a light meal. Consider serving it alongside rice or quinoa to soak up the delicious milk sauce. A glass of white wine or iced tea complements the dish perfectly, making it suitable for a casual dinner or special occasion.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a baking dish with a splash of milk, cover with foil, and warm in a 350°F (175°C) oven for about 10 minutes, or until heated through. This helps maintain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Milk Fish contains roughly 48 calories, with 4g protein, 7g carbohydrates, and 1g fat. Note that it is relatively high in sodium, at 1667mg per serving (72% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of milk for this recipe?
Yes, you can substitute almond milk or coconut milk if you prefer a dairy-free option. Just keep in mind that the flavor may slightly change, so choose a milk that complements the fish well.
How do I know when the fish is done cooking?
The fish is cooked when it is firm to the touch and flakes easily with a fork. Using a food thermometer, you can check that the internal temperature reaches 145°F (63°C) for safe consumption.
Can this recipe be made ahead of time?
Absolutely! You can prepare the dish up to the baking step and cover it tightly with plastic wrap or foil. Store it in the refrigerator for up to 24 hours before baking. Just add a few extra minutes to the cooking time if baking straight from the fridge.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).