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Life is too short to eat bad food! Sharing great recipes, farm life, stories and photography from our Northern California dairy farm.

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May 2, 2010

Oven Fried Fish

Most fish is high in protein and low in fat.  Here's a tasty recipe recommended by the National Heart, Lung, and Blood Institute that has all the crunch of fried fish with practically none of the fat! 

Healthy Oven Fried Fish

Ingredients2 lbs. fish fillets
1 Tbsp. fresh lemon juice
1/4 cup nonfat milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp. fresh garlic, minced
1/4 tsp. ground white pepper
1/4 tsp. salt
1/4 tsp. onion powder
1/2 cup cornflakes, crumbled (or breadcrumbs)
1 Tbsp. vegetable oil
1 fresh lemon, cut in 6 wedges

Preheat oven to 475 degrees. Lightly oil shallow baking dish with vegetable oil. Rub fillets with lemon juice, then pat dry. Combine hot pepper sauce, garlic, and milk or buttermilk in shallow bowl. Stir together pepper, salt, onion powder, and cornflakes or breadcrumbs on dinner plate. Place fillets in milk mixture and allow to stand briefly. Remove fillets from milk mixture and coat both sides well with seasoned crumbs. Arrange on baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces and serve each with a fresh lemon wedge. Serves 6.Preparation Time: 10 minutes

Preparation Time: 20 minutes

Nutritional Information (per serving):
Calories 183    Protein 30 g     Fiber 1 g     Carbs10 g      Fat 2 g   Total Saturated Fat <1 g Pin It
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