Makes: 6 servings

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. 

Ingredients

• 2 pounds fish fillets (see notes)
• 1 tablespoon lemon juice (fresh)
• 1/4 cup buttermilk, 1%
• 1 teaspoon garlic (fresh, minced)
• 2 dashes hot sauce
• 1/4 teaspoon white pepper (ground)
• 1/4 teaspoon salt
• 1/4 teaspoon onion powder
• 1/2 cup corn flakes (crumbled or regular bread crumbs)
• 1 tablespoon vegetable oil
• 1 lemon (fresh, cut )

Directions

1. Preheat oven to 475ºF.
2. Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
3. Combine milk, hot sauce, and garlic.
4. Combine pepper, salt, and onion powder with crumbs and place on plate.
5. 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.
6. Arrange on lightly oiled shallow baking dish.
7. Bake for 20 minutes on middle rack without turning.
8. Cut into 6 pieces. Serve with fresh lemon.

Notes

*Atlantic cod and low fat buttermilk (1%) used for nutritional analysis.

May substitute black pepper for white pepper.

Optional - add parsley as a garnish.

Source: Heart Healthy Home Cooking: African American Style, US Department of Health and Human Services, National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 1 piece