Mouth-Watering Oven-Fried Fish
This spicy and savory oven-fried fish will be a hit in your home. Enjoy it with seasonal vegetables and a side of your favorite fruit.
- Yield
- 6 servings
- Serving size
- 1 piece of fish
- Rating
- 3.93 of 5 (59 ratings)
Food groups
- Protein Foods: 3 1/2 ounces
Ingredients
- 2 pounds cod fish fillets (or other white fish)
- 1 tablespoon fresh lemon juice
- 1/4 cup low-fat 1% buttermilk
- 1 teaspoon fresh garlic, minced
- 2 dashs hot sauce
- 1/4 teaspoon ground white pepper
- 1/4 teaspoon salt
- 1/4 teaspoon onion powder
- 1/2 cup corn flakes, crumbled (or regular breadcrumbs)
- 1 tablespoon vegetable oil (or cooking oil of choice)
- 1 fresh lemon, cut into wedges
Directions
- Wash hands with soap and water.
- Preheat oven to 475 degrees F. Clean and rinse fish.
- Wipe fillets with lemon juice and pat dry.
- Combine buttermilk, garlic, and hot sauce in a medium bowl.
- Combine pepper, salt, and onion powder with crumbs and place on plate.
- 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.
- Arrange on lightly oiled shallow baking dish.
- Bake for 20 minutes on middle rack without turning.
- Cut into 6 pieces.
- Serve with fresh lemon wedges.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 127.27 |
| Total Fat | 2.78 g |
| Saturated Fat | 0.45 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 64.05 mg |
| Carbohydrates | 4.01 g |
| Dietary Fiber | 0.47 g |
| Total Sugars | 1.11 g |
| Added Sugars included | 0 g |
| Protein | 22.01 g |
| Calcium | 35 mg |
| Potassium | 429 mg |
| Sodium | 272.6 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 40 mg |
| Phosphorus | 229 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 2 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 3 mcg |
| Folate | 15 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 3 mg |
Recipes you may also like
- Quick Black Bean Salad
- Roasted Chickpeas (Garbanzo Beans)
- Caribbean Pink Beans
- 20-Minute Chicken Creole
- Spanish Baked Fish
- Savory and Spicy Ground Beef & Succotash
- Hooked on Salmon Sticks
- Vidalia Onion and Tomato Salad with Grilled Tuna
Source
Recipe by: Heart Healthy Home Cooking: African American Style — US Department of Health and Human Services — National Heart, Lung, and Blood Institute
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/mouth-watering-oven-fried-fish. Federal works are public domain in the United States.