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Mouth-Watering Oven-Fried Fish

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.

Serves 6 · Protein Foods

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Ingredients

Units: US Metric
Scale: ½× – 4× with Plus →
  • 905 g fish fillets (see notes)
  • 15 ml lemon juice (fresh)
  • 60 ml buttermilk (1%)
  • 5 ml garlic (fresh, minced)
  • 2 dashes hot sauce
  • 1 ml white pepper (ground)
  • 1 ml salt
  • 1 ml onion powder
  • 120 ml corn flakes (crumbled or regular bread crumbs)
  • 15 ml vegetable oil
  • 1 lemon (fresh, cut )
Make it lactose-friendly
  • 1/4 cup buttermilk, 1% → lactose-free milk + 1 tsp lemon juice per cup

Swaps are suggestions, not medical advice. Check labels if lactose is a serious issue for you.

Steps

  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.

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Nutrition (per serving)
Calories158
Protein27.0 g
Fat3.0 g
Carbs4.0 g
Fiber0.0 g
Sodium224 mg

Source

USDA MyPlate Kitchen — Public domain (U.S. government work)