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Makes 4 servings


  • 4 medium red potatoes
  • 1½ lbs. whitefish or cod fillets
  • 1 tsp. all-purpose flour
  • 1 Tbsp. grated parmesan cheese
  • 1 small onion, sliced into rings
  • 2 tsp. dried parsley flakes
  • ¾ cup skim milk, divided
  • ¼ tsp. paprika


Preheat oven to 375°F. Wash red potatoes and slice into ⅛ inch thick slices. Place in shallow two quart glass or ceramic baking pan coated with nonstick spray. Cover with plastic wrap and cook in microwave until almost done, about five minutes.

Sprinkle with flour. Top with onion and pepper. Pour half of the milk over potatoes. Place fish on top; pour remaining milk over fish. Sprinkle with parmesan cheese.

Cover and bake for 20-30 minutes or until fish flakes easily with fork. Sprinkle with parsley flakes and paprika.

Nutrition analysis per serving: 310 calories, 8 g fat, 27 g protein, 33 g carbohydrate, 3 g fiber, 120 mg sodium

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