Nutrition Facts| Serving Size | 1 cut piece | | Calories | 183 | | Total Fat | 2 g | | Saturated Fat | less than 1 g | | Cholesterol | 80 mg | | Sodium | 325 mg |
Ingredients and Preparation| Ingredients | Measures |
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| Fish fillets | 2 pounds | | Lemon juice, fresh | 1 tablespoon | | Skim milk or 1% buttermilk | ¼ cup | | Hot pepper sauce | 2 drops | | Garlic, fresh, minced | 1 teaspoon | | White pepper, ground | ¼ teaspooon | | Salt | ¼ teaspoon | | Onion powder | ¼ teaspoon | | Cornflakes, crumbled or regular bread crumbs | ½ cup | | Vegetable oil (for greasing baking dish) | 1 tablespoon | | Lemon, fresh, cut in wedges | 1 |
Tip:
For variety, try this heart-healthy fish recipe with any kind of fish.
Directions - Preheat oven to 475° F.
- 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.
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