Mouth-Watering Oven-Fried Fish

Mouth-Watering Oven-Fried Fish

Mouth-Watering Oven-Fried Fish

This heart healthy dish can be made with many kinds of fish—to be enjoyed over and over.

2  pounds fish fillets

1  tablespoon lemon juice, fresh

¼ cup fat-free or 1% buttermilk

2  drops hot sauce

1  teaspoon fresh garlic, minced

¼ teaspoon white pepper, ground

¼ teaspoon salt

¼ teaspoon onion powder

½ cup cornflakes, crumbled, or regular bread crumbs

1  tablespoon vegetable oil

1  fresh lemon, cut in wedges

1. Preheat oven to 475 f.

2. Clean and rinse fish. Wipe fillets with lemon juice and pat dry.

3. Combine milk, hot sauce, and garlic.

4. 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.

7. Bake for 20 minutes on middle rack without turning.

8. Cut into 6 pieces. Serve with fresh lemon.

Yield:                     6 servings

Serving size:          1 cut piece

Calories                 183 

Total Fat                2 g 

Saturated Fat        0 g 

Cholesterol            80 mg 

Sodium                  325 mg 

Total Fiber            1 g 

Protein                  30 g 

Carbohydrates     10 g 

Potassium             453 mg