Ingredients
2 pounds fish fillets (see notes)
1 tablespoon lemon juice (fresh)
1/4 cup buttermilk
1%
1 teaspoon garlic (fresh
minced)
2 dashes hot sauce
1/4 teaspoon white pepper (ground)
1/4 teaspoon salt
1/4 teaspoon onion powder
1/2 cup corn flakes (crumbled or regular bread crumbs)
1 tablespoon vegetable oil
1 lemon (fresh
cut )
Steps
Wash hands with soap and water.
Preheat oven to 475 °F.
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.
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.
Arrange on lightly oiled shallow baking dish.
Bake for 20 minutes on middle rack without turning.
Cut into 6 pieces. Serve with fresh lemon.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 158 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Cholesterol | 64 mg |
| Sodium | 224 mg |
| Carbohydrates | 4 g |
| Dietary Fiber | 0 g |
| Total Sugars | 1 g |
| Added Sugars included | 0 g |
| Protein | 27 g |
| Vitamin D | 1 mcg |
| Calcium | 32 mg |
| Iron | 1 mg |
| Potassium | 319 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Mouth-Watering Oven-Fried Fish. Recipe source: Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.