Recipes

Search our collection of healthy and delicious recipes.

Main Ingredient:
	Be specific. Search for "salmon" instead of "fish".

Oven Fried Fish

The oven fried fish gives you the taste of fried food without the heavy fat. And the limas and spinach are a great dish to serve on the side.

Oven Fried Fish

Ingredients
2 pounds fish fillets
1 tablespoon fresh lemon juice
¼ cup skim milk or 1% buttermilk
2 drops hot pepper sauce
1 teaspoon fresh, minced garlic
¼ teaspoon white pepper, ground
¼ teaspoon salt
¼ teaspoon onion powder
½ cup cornflakes, crumbled, or regular bread crumbs
1 tablespoon vegetable oil, for greasing baking dish
1 fresh lemon, cut in wedges

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

Yield: 6 servings. 

Calories: 183
Total fat: 2 grams
Saturated fat: less than 1 gram
Cholesterol: 80 milligrams
Sodium: 325 milligrams

Source:
Healthy home Cooking African American Style, The National Heart, Lung, and Blood Institute and the Office of Research on Minority Health