Mouth-Watering Oven-Fried Fish
Makes:
6 servings
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.
Ingredients
- 2 pounds cod fish fillets (or other white fish)
- 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 (or regular breadcrumbs)
- 1 tablespoon vegetable oil (or cooking oil of choice)
- 1 fresh lemon, cut into wedges
Directions
- Wash hands with soap and water.
- Preheat oven to 475 degrees F.
- Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
- Combine buttermilk, garlic, and hot sauce in a medium bowl.
- 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 wedges.
Notes
Heart Healthy Home Cooking: African American Style
US Department of Health and Human Services
National Heart, Lung, and Blood Institute
