MOUTH-WATERING OVEN-FRIED FISH
Ingredients
2 pounds fish fillets 1 tablespoon fresh lemon juice ¼ cup buttermilk (fat-free or low-fat, see notes) 1 teaspoon fresh garlic, minced ⅛ teaspoon hot sauce ¼ teaspoon ground white pepper ¼ teaspoon salt 8
¼ teaspoon onion powder ½ cup corn flakes (crushed, see notes or regular bread crumbs) 1 tablespoon vegetable oil 1 fresh lemon, cut in wedges
Instructions
1. Preheat oven to 475 degrees. 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 corn flake crumbs and place on plate. 5. Dip the fish in the wet ingredients followed by the dry ingredients. 6. Let sit briefly until coating sticks to both sides of the fish. 7. Arrange on lightly oiled shallow baking dish. 8. Bake for 20 minutes on middle rack without turning. 9. Cut into 6 pieces. Serve with fresh lemon.
Notes
• May substitute black pepper for white pepper. • May use dry bread crumbs, cracker crumbs, or other unsweetened cereal crumbs in place of corn flakes. • May use fat-free or low-fat milk with vinegar in place of buttermilk. (Use 1 teaspoon vinegar and ¼ cup of milk; stir and let stand a few minutes.)
Nutritional Information (per serving) *Atlantic cod and 1% buttermilk used for nutritional analysis. Calories 150, total fat 3.5g, saturat - ed fat 0.5g, cholesterol 60mg, sodium 210mg, total carbohydrate 4g, sugars 1g, protein 25g.
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