This heart healthy dish can be made with many kinds of fish—to be enjoyed over and over.
What you'll need
Measuring spoons
Measuring cups
Cutting board
Sharp knife
Paper towel
Medium bowl
Spoon
Medium size plate
Baking dish
Oven
Oven mitt
Ingredients
Serves 6
2 pounds Fish Fillets
1 tablespoon Lemon Juicefresh
1/4 cup ButtermilkFat-free or 1%
of Hot Sauce2 drops
1 clove Garlicminced
1/4 teaspoon White Pepperground
1/4 teaspoon Salt
1/4 teaspoon Onion Powder
1/2 cup Cornflakescrushed or of Bread Crumbs
1 tablespoon Vegetable Oil
1 Lemoncut in wedges
Directions
1.
Preheat oven to 475°F.
2.Clean and rinse fish. Wipe fillets with lemon juice and pat dry with paper towels.
3.In a medium bowl, mix milk, hot sauce, and garlic.
4.Combine pepper, salt, and onion powder with crumbs and place on medium size plate.
5.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.
6.Arrange on lightly oiled shallow baking dish.
7.Bake for 20 minutes on middle rack without turning.
8.Cut into 6 pieces. Serve with fresh lemon.
Nutrition Facts
Serving Size 1.00 piece
Serving Per Container 6
Amount Per Serving
Calories 183
% Daily Value*
Total Fat 2 g
3%
Sodium 325 mg
14%
Total Carbohydrate 10 g
4%
Dietary Fiber 1 g
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
