Fish

Fish in Onion Milk Sauce is for Dinner.

Fish in Onion Milk Sauce takes 5 minutes to prepare.

Fish in Onion Milk Sauce takes 20 minutes to cook.

Fish in Onion Milk Sauce makes 2 servings.

The ingredients for Fish in Onion Milk Sauce are:

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

Here is how you make Fish in Onion Milk Sauce:

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: 2Recipe submitted by SparkPeople user ACEHIGH76.

The nutritional information for Fish in Onion Milk Sauce is:

• 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