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Mouth-Watering Oven-Fried Fish

For variety, try this heart-healthy fish recipe with any kind of fish.

Ingredients:
2 pounds fish fillets
1 tablespoon lemon juice, fresh
1/4 cup skim milk or 1% buttermilk
2 drops hot pepper sauce
1 teaspoon garlic, fresh, minced
1/4 teaspoon white pepper, ground
1/4 teaspoon salt
1/4 teaspoon onion powder
1/2 cup cornflakes, crumbled or regular bread crumbs
1 tablespoon vegetable oil (for greasing baking dish)
1 lemon, fresh, cut in wedges

Directions:
Preheat oven to 475 degrees. Wipe fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic.

Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate. 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.

Arrange on lightly oiled shallow baking dish. Bake 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon.

Makes 6 servings; Serving size: 1 cut piece

Each serving provides: Calories: 183, Fat: 2g, Saturated fat: less than 1g, Cholesterol: 80mg, Sodium: 325mg

See also:
Low Calorie Oven Fried Fish Fillets
Oven Frying for Your Heart eBook

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