There are so many ways to cook fish. Each method brings out a unique flavour. You can eat fish every night of the week and still never make it the same way twice. You can poach fish in water or milk, but milk adds to the flavour. If you are worried about adding too much fat to your healthy fish, you can poach it in fat-free milk.
Crush garlic with a press and place it in a microwave-safe baking dish.
Add salt, pepper, sugar and milk to the baking dish. Whole milk is good, but fat-free milk will do the job for those who are worried about eating too much fat.
Place your baking dish in the microwave and turn it to high. Cook until the milk begins to boil.
Add the fish to the milk mixture. Make sure it is completely coated. Cook for three minutes.
Flip your fish over and turn the baking dish. Cook in the microwave for another three minutes. When the microwave beeps, allow the fish to remain in the microwave for two more minutes.
Put the fish on a plate. Add flour and butter to the milk mixture in the baking dish and stir.
Heat the milk mixture for a few more minutes until it begins to boil. Pour the sauce over the fish and serve.
Serve with a side of pasta.
Be careful not to splash boiling milk on yourself. It can cause a nasty burn.