Mouth Watering Oven Fried Fish

Mouth Watering Oven Fried Fish

This heart healthy dish can be made with many kinds of fish—to be enjoyed over and over.

CAL/SERV :

183

PREP TIME:

10 MINS

YIELDS :

6 SERVINGS

COOK TIME:

25 MINS

INGREDIENTS
  • 2 lb fish fillets
  • 1 Tbsp lemon juice
  • ¼ C fat-free or 1 percent buttermilk
  • 2 drops hot sauce
  • 1 tsp fresh garlic, minced
  • ¼ tsp ground white pepper
  • ¼ tsp salt
  • ¼ tsp onion powder
  • ½ C cornflakes, crumbled, or regular bread crumbs
  • 1 Tbsp vegetable oil
  • 1 fresh lemon, cut in wedges

INSTRUCTIONS
  1. Preheat oven to 475 °F.
  2. Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
  3. Combine milk, hot sauce, and garlic in a mixing bowl.
  4. Combine white pepper, salt, and onion powder with cornflakes, and spread on a plate.
  5. Let fillets sit briefly in milk mixture. Remove a fillet, coat on both sides with seasoned crumbs, and let stand briefly until coating sticks to each side of fish. Repeat for all fillets.
  6. Arrange fillets on a lightly oiled shallow baking dish.
  7. Bake for 20 minutes on middle rack without turning.
  8. Cut into 6 pieces. Serve with fresh lemon.

Nutrition (per serving):

Calories 183, Total fat 2 g, Saturated fat 0 g, Cholesterol 80 mg, Sodium 325 mg, Total fiber 1 g, Protein 30 g, Carbohydrates 10 g, Potassium 453 mg

*Percent Daily Values are based on a 2,000 calorie diet.

 Courtesy of National Heart, Lung, and Blood Institute