Nutrition Facts

Serving Size 1 cut piece
Calories 183
Total Fat 2 g
Saturated Fat less than 1 g
Cholesterol 80 mg
Sodium 325 mg

Servings and Times

Servings 6

Ingredients and Preparation

Ingredients Measures
Fish fillets 2 pounds
Lemon juice, fresh 1 tablespoon
Skim milk or 1% buttermilk ¼ cup
Hot pepper sauce 2 drops
Garlic, fresh, minced 1 teaspoon
White pepper, ground ¼ teaspooon
Salt ¼ teaspoon
Onion powder ¼ teaspoon
Cornflakes, crumbled or regular bread crumbs ½ cup
Vegetable oil (for greasing baking dish) 1 tablespoon
Lemon, fresh, cut in wedges 1

Tip: For variety, try this heart-healthy fish recipe with any kind of fish.

  • 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 on 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 6 pieces. Serve with fresh lemon.