Healthy “Fried” Fish

DIFFICULTY LEVEL

Oven Mitt Easy Oven Mitt Medium Oven Mitt Hard

Ingredients

  • 2 pounds fish fillets
  • 1 tablespoon lemon juice, fresh
  • 1/4 cup low fat milk
  • 2 drops hot sauce
  • 1 teaspoon fresh garlic, minced
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/2 cup corn flakes, crumbled, or regular bread crumbs
  • 1 tablespoon olive oil
  • 1 fresh lemon, cut in wedges

Instructions

  1. Preheat oven to 475 °F.
  2. Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
  3. Combine milk, hot sauce, and garlic.
  4. Combine pepper, salt, and onion powder with crumbs and place on a 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 a lightly olive oiled shallow baking dish.
  7. Bake for 20 minutes on middle rack without turning.
  8. Cut into 6 pieces. Serve with fresh lemon.

Nutritional Information

Serving Size: 6 servings
Calories: 154
Total Fat: 3 g
Saturated Fat: 1 g
Trans Fat: 0 g
Sugar: 1 g
Sodium: 192 mg
Carbs: 3 g
Protein: 27 g

Source:

Shape Your Future

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