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
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.