Oven-Fried Fish

Calories: 183 Protein Fiber: 30 grams Carbs: 1 gram Fat Total: 10 grams Saturated Fat: 2 grams <1 gram
Oven-Fried Fish
Adapted from beachbody.com
Oven-Fried Fish

PREP TIME

20

minutes

TOTAL TIME

40

minutes

SERVINGS

--

servings

PREP TIME

20

minutes

TOTAL TIME

40

minutes

SERVINGS

--

servings

Adapted from beachbody.com

Ingredients

  • 2

    lbs. fish fillets

  • 1

    Tbsp. fresh lemon juice

  • 1/4

    cup nonfat milk or 1% buttermilk

  • 2

    drops hot pepper sauce

  • 1

    tsp. fresh garlic, minced

  • 1/4

    tsp. ground white pepper

  • 1/4

    tsp. salt

  • 1/4

    tsp. onion powder

  • 1/2

    cup cornflakes, crumbled (or breadcrumbs)

  • 1

    Tbsp. vegetable oil

  • 1

    fresh lemon, cut in 6 wedges

  • Shallow baking dish

  • Shallow bowl

  • Dinner plate

Directions

Preheat oven to 475 degrees. Lightly oil shallow baking dish with vegetable oil. Rub fillets with lemon juice, then pat dry. Combine hot pepper sauce, garlic, and milk or buttermilk in shallow bowl. Stir together pepper, salt, onion powder, and cornflakes or breadcrumbs on dinner plate. Place fillets in milk mixture and allow to stand briefly. Remove fillets from milk mixture and coat both sides well with seasoned crumbs. Arrange on baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces and serve each with a fresh lemon wedge. Serves 6.

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