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# Healthy Recipes: Mouth-watering oven-fried fish
- URL: https://www.foodconsumer.org/mouth-watering_oven-fried_fish_1110100902/
- Published: 2010-10-11T22:01:00.000Z
- Updated: 2026-09-22T16:11:36.000Z
- Description: A heart-healthy oven-fried fish recipe: fillets soaked briefly in seasoned milk, coated in cornflake crumbs and baked at 475 degrees. Six servings at 183 calories and 2 grams of fat each.
- Author: Food Consumer
- Tags: Cooking, Recipes & Dining, Fish, Recipes, #vivvo-import

MOUTH-WATERING OVEN-FRIED FISH

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

2 lbs fish fillets

1 Tbsp lemon juice, fresh

1/4 cup skim milk or 1% buttermilk

2 drops hot pepper sauce

1 tsp garlic, fresh, 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 (for greasing baking dish)

1 lemon fresh, cut in wedges 

Preheat oven to 475° F.

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 in milk briefly. 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 20 minutes on middle rack without turning.

Cut into 6 pieces. Serve with fresh lemon.

Makes 6 servings--Serving size: 1 cut piece

Calories 183 

Fat 2 g 

Saturated fat less than 1 g 

Cholesterol 80 mg 

Sodium 325 mg