Gamer Recipes: Oven-Fried Fish
by Brittanyf on February 9, 2011 at 10:54 AM EDT

Oven-Fried Fish

Recommended by the National Heart, Lung, and Blood Institute

Oven-Fried 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. 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 minutesCooking 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
I love this recipe because I am a seafood fanatic. So to have healthy fried fish was amazing. I added a little more olive oil on the top of my fish to make it crispy.
http://teambeachbody.com/eat-smart/recipe/-/rcp/14982/all/36/75

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    Now I have to make this

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