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Mouth-Watering Oven-Fried Fish
This heart healthy dish can be made with many kinds of fish—to be
enjoyed over and over.
n 2 pounds fish fillets
n 1 tablespoon lemon juice, fresh
n ¼ cup fat-free or 1% buttermilk
n 2 drops hot sauce
n 1 teaspoon fresh garlic, minced
n ¼ teaspoon white pepper, ground
n ¼ teaspoon salt
n ¼ teaspoon onion powder
n ½ cup cornflakes, crumbled, or regular bread crumbs
n 1 tablespoon vegetable oil
n 1 fresh lemon, cut in wedges
1. Preheat oven to 475 °F.
2
3
4
. Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
. Combine milk, hot sauce, and garlic.
. Combine pepper, salt, and onion powder with crumbs
and place on plate.
5
. Let fillets sit briefly in milk. 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.
Yield: 6 servings
Serving size:
Calories 183
1 cut piece
7
. Bake for 20 minutes on middle
rack without turning.
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 80 mg
Sodium 325 mg
Total Fiber 1 g
8
. Cut into 6 pieces. Serve with
fresh lemon.
Protein 30 g
Carbohydrates 10 g
Potassium 453 mg
Heart Healthy Home Cooking
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