Skip to content
Skip to content
logo

Learn more about nutrition with the free EatFresh.org Mini Course! Start or continue now ›

https://eatfresh.org/eatfreshorg-mini-course

Mouth-Watering Oven-Fried Fish

Photo of the prepared recipe
Photo attribution: Flickr: Scott Teresi
Ready In:
Serves: 6
Gluten-freeLow Added Sugar

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 Juice fresh
1/4 cup Buttermilk Fat-free or 1%
of Hot Sauce 2 drops
1 clove Garlic minced
1/4 teaspoon White Pepper ground
1/4 teaspoon Salt
1/4 teaspoon Onion Powder
1/2 cup Cornflakes crushed or of Bread Crumbs
1 tablespoon Vegetable Oil
1 Lemon cut 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 g3%
Sodium 325 mg14%
Total Carbohydrate 10 g4%
Dietary Fiber 1 g4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

“Funded by USDA SNAP, an equal opportunity provider and employer. Visit http://calfreshhealthyliving.org for healthy tips.”