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Thursday, August 27, 2009

Oven-Fried Fish

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


Dimis said...

That sounds delicious. Will give it a go this weekend. Cheers Laura!

gizmogirl said...

I just made this last night off Ro's page.... was very tasty (I used whole wheat panko)... but I wonder about the "1% buttermilk". Buttermilk is usually fat free - not sure I've ever seen it otherwise.

Coach Laura said...

It's good to know that there are healthy alternatives for us!


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