Healthy "Fried" Fish
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Calories: 282kcal
Ingredients
- 2 lb. fish fillets
- 1 Tbsp. lemon juice
- 1/4 cup low fat milk
- 2 drops hot sauce
- 1 tsp. minced garlic
- 1/4 tsp. black pepper
- 1/4 tsp. salt
- 1/4 tsp. onion powder
- 1/2 cup corn flakes, crumbled (or regular breadcrumbs)
- 1 Tbsp. olive oil
- 1 lemon (cut in wedges)
Instructions
- Preheat oven to 475℉.
- Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
- Combine milk, hot sauce, and garlic.
- Combine pepper, salt, and onion powder with crumbs and place on a plate.
- 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.
- Arrange on a lightly olive oiled, shallow baking dish.
- Bake for 20 minutes on middle rack without turning.
- Serve with fresh lemon wedges.
Nutrition
Calories: 282kcalCarbohydrates: 7gProtein: 47gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 114mgSodium: 283mgPotassium: 768mgFiber: 1gSugar: 2gVitamin A: 100IUVitamin C: 17mgCalcium: 54mgIron: 3mg
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Nutrition Facts
Healthy "Fried" Fish
Amount per Serving
Calories
282
% Daily Value*
Fat
8
g
12
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
4
g
Cholesterol
114
mg
38
%
Sodium
283
mg
12
%
Potassium
768
mg
22
%
Carbohydrates
7
g
2
%
Fiber
1
g
4
%
Sugar
2
g
2
%
Protein
47
g
94
%
Vitamin A
100
IU
2
%
Vitamin C
17
mg
21
%
Calcium
54
mg
5
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.