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Mouth-Watering Oven-Fried Fish

Mouth-Watering Oven-Fried Fish in a skillet
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

  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.

Learn more about:

Source:

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

Nutrition Information

Serving Size: 1 piece of fish
Nutrients Amount
Total Calories 127
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 64 mg
Sodium 273 mg
Carbohydrates 4 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 0 mcg
Calcium 35 mg
Iron 1 mg
Potassium 429 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 127
Total Fat 3 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 64 mg
Carbohydrates 4 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 22 g
Minerals
Calcium 35 mg
Potassium 429 mg
Sodium 273 mg
Copper 0 mg
Iron 1 mg
Magnesium 40 mg
Phosphorus 229 mg
Selenium 1 mg
Zinc 1 mg
Vitamins
Vitamin A 2 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.1 mcg
Vitamin C 6 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 3 mcg
Folate 15 mcg
Thiamin 0.0 mg
Riboflavin 0.0 mg
Niacin 0 mg
Choline 3 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 3 1/2 ounces
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