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Mouth-Watering Oven-Fried Fish

Mouth-Watering Oven-Fried Fish

59 Ratings
59 Ratings
Recipe Image
Mouth-Watering Oven-Fried Fish in a skillet
Makes: 6 servings
Total Cost: $$$$

This spicy and savory oven-fried fish will be a hit in your home. Enjoy it with seasonal vegetables and a side of your favorite fruit.

Ingredients

  • 2 pounds fish fillets (see notes)
  • 1 tablespoon lemon juice (fresh)
  • 1/4 cup buttermilk, 1%
  • 1 teaspoon garlic (fresh, minced)
  • 2 dashes hot sauce
  • 1/4 teaspoon white pepper (ground)
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/2 cup corn flakes (crumbled or regular bread crumbs)
  • 1 tablespoon vegetable oil
  • 1 lemon (fresh, cut )

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 475 °F.
  3. Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
  4. Combine milk, hot sauce, and garlic.
  5. Combine pepper, salt, and onion powder with crumbs and place on plate.
  6. 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.
  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

  • Atlantic cod and low fat buttermilk (1%) used for nutritional analysis.
  • May substitute black pepper for white pepper.
  • Optional - add parsley as a garnish.

Learn more about:

Source:

Heart Healthy Home Cooking: African American Style
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 1 piece
Nutrients Amount
Total Calories 158
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 64 mg
Sodium 224 mg
Carbohydrates 4 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 27 g
Vitamin D 1 mcg
Calcium 32 mg
Iron 1 mg
Potassium 319 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 158
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 5 mg
Omega 3 - DHA 177 mg
Cholesterol 64 mg
Carbohydrates 4 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 27 g
Minerals
Calcium 32 mg
Potassium 319 mg
Sodium 224 mg
Copper 55 mcg
Iron 1 mg
Magnesium 52 mg
Phosphorus 173 mg
Selenium 44 mcg
Zinc 1 mg
Vitamins
Vitamin A 29 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 1.4 mg
Vitamin C 8 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 3 mcg
Folate 25 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 99 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 4 ounces

Write a review

To the other poster's question, perhaps plain (unsweetened) lowfat yogurt could substitute for the buttermilk. Use regular (not the Greek) because it will be a thinner consistency (more like buttermilk).
09/24/14
The recipe calls for 1/4 cup buttermilk. In most stores, it is only sold by the quart. A substitution should be recommended.
08/18/10
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025