photo by:
eyeliam For variety, try this heart-healthy fish recipe with any kind of fish.
2 lb fish fillets 1 Tbsp fresh lemon juice ¼ cup milk, fat-free or buttermilk, low-fat 2 drops hot pepper sauce 1 tsp fresh garlic, minced ¼ tsp white pepper, ground ¼ tsp salt ¼ tsp onion powder ½ cup cornflakes, crumbled, or regular bread crumbs 1 Tbsp vegetable oil (for greasing baking dish) 1 fresh lemon, 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 onto 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 six pieces. Serve with fresh lemon.
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Yield: 6 servings Serving size: 1 cut piece Each serving provides: Calories: 183 Total fat: 2 g Saturated fat: 1 g |
Cholesterol: 80 mg Sodium: 325 mg Fiber: 1 g Protein: 30 g Carbohydrate: 10 g Potassium: 453 mg |
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Reprinted with the permission of the Department of Health and Human Services.
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