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 Fiona Haynes At a Glance Cook Time : 18min Course : Entree Special : Easy, Few Ingredients, Gluten-Free, Low Fat Type of Prep : Bake, Poach, Sauté Cuisine : U.S. Regional Occasion : Fall, Family Dinner, Spring, Winter Low Fat Fish RecipesBaked Zesty TilapiaBaked Greek-style TilapiaSpice-Rubbed Cod More Low Fat Fish RecipesMore Low Fat Fish RecipesOven-Poached FishThis 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. INGREDIENTS:
PREPARATION:Preheat oven to 400 degrees. Spray 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. Lay fish on top of leeks, scatter broccoli florets around fish. Sprinkle fish and vegetables with freshly ground black pepper. Pour milk over fish and sprinkle cheese on top. Bake uncovered for 15-18 minutes.
Serves 4. Per Serving: Calories 275, Calories from Fat 57, total Fat 6.5g (sat 2.3g), Cholesterol 25mg, Sodium 879mg, Fiber 4.9g, Protein 16g User Reviews  Low Fat Fish RecipesBaked Zesty TilapiaBaked Greek-style TilapiaSpice-Rubbed Cod More Low Fat Fish RecipesMore Low Fat Fish Recipes |
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