Oven Bake: Preheat oven to 200 °C. Place the fillets (skin side down) in a lightly greased ovenproof dish. Drizzle with olive oil or brush with soft margarine and lightly season with freshly ground black pepper. Cover with foil and bake for 15-25 minutes. Remove foil and bake uncovered for about 5 minutes. Once cooked, the fish should change from translucent to white and flake easily with a fork.
Poaching in milk: Place fillets in a medium-sized frying pan with 1 ½ cups of milk. Simmer for 10-15 minutes on medium heat. Once cooked, the fish should change from translucent to white and flake easily with a fork.