MouthWateringOvenFriedFish_527x323.
  • Prep Time:

  • Cook Time:

  • Serving Size:

  • Serves: 6 servings

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

Heart Healthy Home Cooking: African American Style
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

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.