Fish Baked In Creamy Milk Sauce with Onions & Herbs

4.9 7 Recipe Reviews | Rate this Recipe | 138 Saves
Tender fish fillets seasoned with herbs are topped with sautéed onions and baked in a light, velvety creamy milk sauce in this classic dish from Colombia's Pacific coast. Thyme, basil and anise give the sauce excellent flavor and will be a recipe you'll want to try again and again.

10 mins. to Prepare

30 mins. Cooking Time

0 mins. Standing Time

40 mins. Total

Servings: 4 servings

Difficulty: Easy

This recipe is: Low Sodium


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PREHEAT oven to 325° F. Grease 13 x 9-inch baking dish.

HEAT 1 tablespoon 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.
Amount Per Serving
Servings: 4 servings
Calories from Fat170
%Daily Value*
Total Fat 19g29%
Saturated Fat 6g31%
Cholesterol 95mg32%
Sodium 220mg9%
Carbohydrates 11g4%
Dietary Fiber 0g0%
Sugars 9g
Protein 28g
Vitamin A4%
Vitamin C2%
* Percent Daily Values are based on a 2,000 calorie diet.
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I kept putting off trying this recipe until tonight and WOW was it good. I used Talipa and it was excellent. This is going in my recipe box and I'm sending it to my daughter in Wisconsin where the fishing is great!

This is one of the ways I prepare most of my fish. I do not like the strong flavor of fish & the milk takes that fishy taste away. I vary the seasonings with/or without onions. Got some of my family preparing the same way-never eating fish previously.

I prepared this dish and um, um, um. This will be on my list of to make frequently. It was easy and my pantry was readily stocked with most of the ingredients, except the fish of course and it was in the freezer, lol. I used grouper, which a friend had fished for in Florida and was generous enough to share, and it was excellent.


This is easy and takes no time at all, it is WONDERFUL!!!!! I used Talipia fish! We also added a few cloves of garlic sliced! WONDERFULL!!!!!!!!!

I found this recipe while looking for a new way to cook fish and I tried this last night. It was good. It reminded me of something my Mom used to make in Weight Watchers.

This was a very easy recipe to follow & we both enjoyed it.

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