Mouth-watering Oven-fried Fish
Nutrition Facts
Serving Size | 1 cut piece |
Calories | 183 |
Total Fat | 2 g |
Saturated Fat | less than 1 g |
Cholesterol | 80 mg |
Sodium | 325 mg |
Ingredients and Preparation
Ingredients | Measures |
---|---|
Fish fillets | 2 pounds |
Lemon juice, fresh | 1 tablespoon |
Skim milk or 1% buttermilk | ¼ cup |
Hot pepper sauce | 2 drops |
Garlic, fresh, minced | 1 teaspoon |
White pepper, ground | ¼ teaspooon |
Salt | ¼ teaspoon |
Onion powder | ¼ teaspoon |
Cornflakes, crumbled or regular bread crumbs | ½ cup |
Vegetable oil (for greasing baking dish) | 1 tablespoon |
Lemon, fresh, cut in wedges | 1 |
Tip: For variety, try this heart-healthy fish recipe with any kind of fish.
- Directions
- Preheat oven to 475° F.
- Wipe fillets with lemon juice and pat dry.
- Combine milk, hot pepper sauce, and garlic.
- Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.
- Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
- Arrange on lightly oiled shallow baking dish.
- Bake 20 minutes on middle rack without turning.
- Cut into 6 pieces. Serve with fresh lemon.
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