Nutrition Facts
Serving Size1 cut piece
Calories183
Total Fat2 g
Saturated Fatless than 1 g
Cholesterol80 mg
Sodium325 mg
Servings and Times
Servings6
Ingredients and Preparation
IngredientsMeasures
Fish fillets2 pounds
Lemon juice, fresh1 tablespoon
Skim milk or 1% buttermilk¼ cup
Hot pepper sauce2 drops
Garlic, fresh, minced1 teaspoon
White pepper, ground¼ teaspooon
Salt¼ teaspoon
Onion powder¼ teaspoon
Cornflakes, crumbled or regular bread crumbs½ cup
Vegetable oil (for greasing baking dish)1 tablespoon
Lemon, fresh, cut in wedges1

Tip: For variety, try this heart-healthy fish recipe with any kind of fish.

  1. Directions
  2. Preheat oven to 475° F.
  3. Wipe fillets with lemon juice and pat dry.
  4. Combine milk, hot pepper sauce, and garlic.
  5. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.
  6. Let fillets sit in milk briefly. 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 20 minutes on middle rack without turning.
  9. Cut into 6 pieces. Serve with fresh lemon.