Oven-Fried Fish

By Boudreaux

Calories: 183
Protein Fiber: 30 grams
Carbs: 1 gram
Fat Total: 10 grams
Saturated Fat: 2 grams

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

Preparation

Step 1

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.