2 lb fish fillets
1 Tbsp lemon juice, fresh
1/4 C skim milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp fresh garlic, minced
1/4 tsp white pepper, ground
1/4 tsp salt
1/4 tsp onion powder
1/2 C cornflakes, crumbled, or regular bread crumbs
1 Tbsp vegetable oil
1 fresh lemon, cut in wedges
1. Preheat oven to 475 °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 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.
Yield: 6 servings
Serving size: 1 cut piece
Each serving provides:
Calories: 183
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 80 mg
Sodium: 325 mg
Total fiber: 1 g
Protein: 30 g
Carbohydrates: 10 g
Potassium: 453 mg
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