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Healthy "Fried" Fish

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Course: Dinner, Lunch
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4


  • 2 lb. fish fillets
  • 1 Tbsp. lemon juice (fresh)
  • 1/4 cup low fat milk
  • 2 drops hot sauce
  • 1 tsp. fresh garlic (minced)
  • 1/4 tsp. ground 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 fresh lemon (cut in wedges)


  • 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.
  • Cut into 6 pieces. Serve with fresh lemon.
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