Mouth-watering Oven-fried Fish

Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services

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

Servings and Times

Servings

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.

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