Mouth-Watering Oven-Fried Fish

This heart healthy dish can be made with many kinds of fish—to be enjoyed over and over.

• Yield: 6 servings 
• Serving size: 1 cut piece
•  Calories 183 
• Total Fat 2 g 
• Saturated Fat 0 g
•  Cholesterol 80 mg 
• Sodium 325 mg 
• Total Fiber 1 g 
• Protein 30 g 
• Carbohydrates 10 g 
• Potassium 453 mg

Ingredients

• 2 pounds fish fillets
• 1 tablespoon lemon juice, fresh
• ¼ cup fat-free or 1% buttermilk
• 2 drops hot sauce
• 1 teaspoon fresh garlic, minced
• ¼ teaspoon white pepper, ground
• ¼ teaspoon salt
• ¼ teaspoon onion powder
• ½ cup cornflakes, crumbled, or regular bread crumbs
• 1 tablespoon vegetable oil
• 1 fresh lemon, cut in wedges

Method

• 1.Preheat oven to 350°F.
• 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 crumbs and place on plate.
• 5.Let fillets sit briefly in milk. 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 for 20 minutes on middle rack without turning.
• 8.Cut into 6 pieces. Serve with fresh lemon.