194118 Health Library | Health and Wellness | Wellmont Health System
  • 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

    Servings and Times

    Servings 6

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