Baked Fish

This heart-healthy dish can be made with many kinds of fish — to be enjoyed over and over.

• Prep: 10 min
• Cook: 25 min
• Total: 35 min
• Servings: 6
• Cuisine: American
• Difficulty: Easy

Dietary

• Pescatarian
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Carb
• Low-Fat
• Low-Sugar
• High-Protein

Tags

• bake
• healthy
• quick
• savory
• fresh

Ingredients

• 2 pound fish fillets
• 1 tablespoon lemon juice
• 0.25 cup buttermilk (fat-free or 1 percent)
• 2 dash hot sauce
• 1 teaspoon garlic (fresh, minced)
• 0.25 teaspoon white pepper (ground)
• 0.25 teaspoon salt
• 0.25 teaspoon onion powder
• 0.5 cup cornflakes (crumbled)
• 1 tablespoon vegetable oil
• 1 lemon (fresh, cut in wedges)

Instructions

1. Preheat oven to 475 °F.
2. Drizzle lemon juice on fish. Then, pat fish dry.
3. Combine buttermilk, hot sauce, and garlic in a mixing bowl.
4. Combine white pepper, salt, and onion powder with cornflakes, and spread on a plate.
5. Let fish fillets sit briefly in the milk mixture.
6. Remove a fish fillet, coat on both sides with seasoned crumbs, and let stand briefly until coating sticks to each side of fish. Repeat for all fish fillets.
7. Arrange fish fillets on a lightly oiled shallow baking dish.
8. Bake for 20 minutes on middle rack without turning.
9. Cut into 6 pieces.
10. Serve with fresh lemon.

Nutrition (per serving)

• Calories: 183
• Protein: 30 g
• Carbohydrates: 10 g
• Fat: 2 g
• Fiber: 1 g
• Sodium: 325 mg
• Cholesterol: 80 mg