Mouth-watering Oven-fried Fish
En Español (Spanish Version)

Nutrition Facts
Serving Size1 cut pieceCalories183Total Fat2 gSaturated Fatless than 1 gCholesterol80 mgSodium325 mg
Servings and Times
Servings6
Ingredients and Preparation
IngredientsMeasuresFish fillets2 poundsLemon juice, fresh1 tablespoonSkim milk or 1% buttermilk¼ cupHot pepper sauce2 dropsGarlic, fresh, minced1 teaspoonWhite pepper, ground¼ teaspooonSalt¼ teaspoonOnion powder¼ teaspoonCornflakes, crumbled or regular bread crumbs½ cupVegetable oil (for greasing baking dish)1 tablespoonLemon, fresh, cut in wedges1
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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