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–+ servings

Healthy "Fried" Fish

Print Recipe
Course Dinner, Lunch
Keyword easy, cheap, low-cost, 20 minutes or less, make-ahead, work-lunch, beginner, kid-friendly, fish, freezer meals
Prep Time 20 minutes
Cook Time 20 minutes
Servings 4
Calories 282

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: 282kcal | Carbohydrates: 7g | Protein: 47g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 114mg | Sodium: 283mg | Potassium: 768mg | Fiber: 1g | Sugar: 2g | Vitamin A: 100IU | Vitamin C: 17mg | Calcium: 54mg | Iron: 3mg