Fish Poached in Creamy White Sauce


I am always looking for different ways to incorporate healthy fish into my diet so I don’t get bored. My husband loves fish in any shape or form, but I don’t like anything I think is “fishy.”. This recipe uses evaporated milk instead of actual cream, so you’ll save on fat and calories but still get a creamy sauce.



2 tablespoons olive oil, divided

1 small red onion, sliced into thick rings

1 pound fish fillets (any firm white fhis, such as mahi Mahi or halibut)


Fresh ground black pepper

1/2 teaspoon dried thyme leaves

2/3 cup evaporated milk

1/4 cup water


Preheat your oven to 350 degrees F.

In a large skillet, heat 1 tablespoon oil over medium high heat. Cook onion rings until they are golden, but not too soft, about 2 minutes. Remove from skillet and set aside.

Season fish with salt and pepper. Heat remaining oil in skillet and just brown the fish lightly on both sides. It will not be cooked through.

In a 13×9-inch glass baking dish, combine the evaporated milk with the water. Lay the fish, in a single layer, in the baking dish. Spoon the milk mixture over the fish just to wet it. Season with additional salt and pepper if desired. Spread the onion rings on top of the fish, then sprinkle with the thyme.

Bake until the fish flakes easily with a fork, about 20 minutes, up to 30 minutes.

Serves four.

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