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Mouth-Watering Oven-Fried Fish

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Mouth-Watering Oven-Fried Fish
En Español

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  • Makes: 6 servings

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 pound fish fillets (see notes)
  • 1 tablespoon lemon juice (fresh)
  • 1/4 cup buttermilk, 1%
  • 1 teaspoon garlic (fresh, minced)
  • 2 teaspoon 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 in wedges)

Directions

1. Preheat oven to 475 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.

Notes

*Atlantic cod and low fat buttermilk (1%) used for nutritional analysis.
May substitute black pepper for white pepper.

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

Nutrition Information

Serving Size: 1 piece
Nutrients Amount
Calories 158
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 64 mg
Sodium 224 mg
Total Carbohydrate 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 - data is not available
Nutrients Amount
Calories 158
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 5 mg
Omega 3 - DHA 177 mg
Cholesterol 64 mg
Total Carbohydrate 4 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars 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 mg
Vitamin B12 1 mcg
Vitamin C 8 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 3 mcg
Folate 25 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 3 mg
Choline 99 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Protein Foods
3 3/4 ounces

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