Oven Fried Fish

Its that time of year when people are eating fish on Friday! Here is an easy recipe that would go great with some oven roasted asparagus (make while baking fish) and a side salad. Or if you're not watching carbs, some wild rice pilaf or baked sweet potato.

Oven-Fried Fish

From Team Beachbody - Eat Smart



Recommended by the National Heart, Lung, and Blood Institute

2 lbs. fish fillets

1 Tbsp. lemon juice, fresh

1/4 cup skim milk or 1% buttermilk

2 drops hot pepper sauce

1 tsp. fresh garlic, 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

1 fresh lemon, cut in wedges

Preheat oven to 475 degrees. Wipe fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate. 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. Arrange on lightly oiled shallow baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon. Makes 6 servings.

Preparation Time: 10 minutes
Cooking Time: 20 minutes

Nutritional Information: (per serving)

Calories: 183  Protein: 30 g  Fiber: 1 g  Carbs: 10 g  Fat Total: 2 g  Saturated Fat: < 1 g