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MOUTH-WATERING OVEN-FRIED FISH

For variety, try this heart healthy fish recipe with any kind of fish.
Makes 6 servings
 

INGREDIENTS

2 lbs fish fillets
1 Tbsp lemon juice, fresh
1/4 cup skim milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp garlic, fresh, minced
1/4 tsp white pepper, ground
1/4 tsp salt
1/4 tsp onion powder
1/2 cup cornflakes, crumbled or regular bread crumbs
1 Tbsp vegetable oil (for greasing baking dish)
1 lemon, fresh, cut in wedges
 

DIRECTIONS

1. Preheat oven to 475° F.

2. Wipe fillets with lemon juice and pat dry.

3. Combine milk, hot pepper sauce, and garlic.

4. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.

5. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish.

6. Arrange on lightly oiled shallow baking dish.

7. Bake 20 minutes on middle rack without turning.

8. Cut into 6 pieces. Serve with fresh lemon.
 

NUTRITION
Serving size: 1 cut piece
Calories 183
Fat 2 g
Saturated fat less than 1 g
Cholesterol 80 mg
Sodium 325 mg
 

National Institutes of Health - www.nih.gov/
Special thanks to Goulda A. Downer, Ph.D., R.D., for sharing her collection of African American recipes, and the General Clinical Research Center in the Irving Center for Clinical Research, Columbia University, New York, for testing the recipes.