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Mouth-Watering Oven-Fried Fish

Name: Mouth-Watering Oven-Fried Fish
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6
Ingredients: 2 pounds cod fish fillets; 1 tablespoon fresh lemon juice; 1/4 cup low-fat 1% buttermilk; 1 teaspoon fresh garlic, minced; 2 dashs hot sauce; 1/4 teaspoon ground white pepper; 1/4 teaspoon salt; 1/4 teaspoon onion powder; 1/2 cup corn flakes, crumbled; 1 tablespoon vegetable oil; 1 fresh lemon, cut into wedges

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.

35 min6 porții

Fapte nutriționale (pe porție)

Valorile sunt pe porție · Mărimea porției: 1 piece of fish

127

Calorii

22g

Proteine

Carbohidrați

Grăsimi

Fibre

Zahăr

273mg

Sodiu

Grăsimi saturate 0 g · Colesterol 64 mg

Inelele arată o porție ca parte dintr-o zi de referință de 2000 de calorii. În aplicația Nutrola se umplu în funcție de obiectivele tale.

Ingrediente

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

Instrucțiuni

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.

Note

•Atlantic cod used for nutritional analysis.
•May substitute black pepper for white pepper.
•Optional - add parsley as a garnish.

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

Parte din aplicația de urmărire a nutriției alimentată de AI Nutrola — fiecare rețetă are macronutrienți verificați, astfel încât să o poți loga cu o singură atingere.

Urmărește fiecare masă cu Nutrola

Loghează această rețetă în câteva secunde cu scanarea foto alimentată de AI. Obține macronutrienții exacti pentru tot ce mănânci.