Healthy Recipes

Mouth-watering Oven-fried Fish
dashed separator
Servings: 6
Ingredients and Preparation
Ingredients Measures
Fish fillets 2 pounds
Lemon juice, fresh 1 tablespoon
Skim milk or 1% buttermilk ¼ cup
Hot pepper sauce 2 drops
Garlic, fresh, minced 1 teaspoon
White pepper, ground ¼ teaspooon
Salt ¼ teaspoon
Onion powder ¼ teaspoon
Cornflakes, crumbled or regular bread crumbs ½ cup
Vegetable oil (for greasing baking dish) 1 tablespoon
Lemon, fresh, cut in wedges 1


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 Facts
Serving Size 1 cut piece
Calories 183
Total Fat 2 g
Saturated Fat less than 1 g
Cholesterol 80 mg
Sodium 325 mg
dashed separator
healthy living calculator
Current Research From Top Journals



March 2015

Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.

dot separator
previous editions

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

Research Review Finds Little Support for Nearly Half of Medical Talk Show Recommendations
January 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook