Facebook Pixel

Mouth-watering Oven-fried Fish

June 10, 2008 - 7:30am
Rate This

Mouth-watering Oven-fried Fish

Nutrition Facts

Serving Size1 cut piece
Total Fat2 g
Saturated Fatless than 1 g
Cholesterol80 mg
Sodium325 mg

Servings and Times


Ingredients and Preparation

Fish fillets2 pounds
Lemon juice, fresh1 tablespoon
Skim milk or 1% buttermilk¼ cup
Hot pepper sauce 2 drops
Garlic, fresh, minced1 teaspoon
White pepper, ground¼ teaspooon
Salt¼ teaspoon
Onion powder¼ teaspoon
Cornflakes, crumbled or regular bread crumbs½ cup
Vegetable oil (for greasing baking dish)1 tablespoon
Lemon, fresh, cut in wedges1

Tip: For variety, try this heart-healthy fish recipe with any kind of fish.

  1. Directions
  2. Preheat oven to 475° F.
  3. Wipe fillets with lemon juice and pat dry.
  4. Combine milk, hot pepper sauce, and garlic.
  5. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.
  6. 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.
  7. Arrange on lightly oiled shallow baking dish.
  8. Bake 20 minutes on middle rack without turning.
  9. Cut into 6 pieces. Serve with fresh lemon.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

Recipes & Cooking

Get Email Updates

Recipes & Cooking Guide

Have a question? We're here to help. Ask the Community.


Health Newsletter

Receive the latest and greatest in women's health and wellness from EmpowHER - for free!