Mouth-Watering Oven-Fried Fish
This spicy and savory oven-fried fish will be a hit in your home. Enjoy it with seasonal vegetables and a side of your favorite fruit.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 piece of fish
127
Calories
22g
Protein
4g
Carbs
3g
Fat
0g
Fiber
1g
Sugar
273mg
Sodium
Saturated Fat 0 g · Cholesterol 64 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
cod fish fillets
2 pounds · or other white fish
fresh lemon juice
1 tablespoon
low-fat 1% buttermilk
1/4 cup
fresh garlic, minced
1 teaspoon
dashs hot sauce
2
ground white pepper
1/4 teaspoon
salt
1/4 teaspoon
onion powder
1/4 teaspoon
corn flakes, crumbled
1/2 cup · or regular breadcrumbs
vegetable oil
1 tablespoon · or cooking oil of choice
fresh lemon, cut into wedges
1
Instructions
- 1
Wash hands with soap and water.
- 2
Preheat oven to 475 degrees F.
- 3
Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
- 4
Combine buttermilk, garlic, and hot sauce in a medium bowl.
- 5
Combine pepper, salt, and onion powder with crumbs and place on plate.
- 6
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.
- 7
Arrange on lightly oiled shallow baking dish.
- 8
Bake for 20 minutes on middle rack without turning.
- 9
Cut into 6 pieces. Serve with fresh lemon wedges.
Notes
- •Atlantic cod used for nutritional analysis.
- •May substitute black pepper for white pepper.
- •Optional - add parsley as a garnish.
Source: USDA MyPlate Kitchen · Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute
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