For variety, try this heart-healthy fish recipe with any kind of fish.
| 2 lbs | fish fillets |
| 1 Tbsp | lemon juice, fresh |
| 1/4 cup | skim milk or 1% buttermilk |
| 2 drops | hot pepper sauce |
| 1 tsp | garlic, fresh, minced |
| 1/4 tsp | white pepper, ground |
| 1/4 tsp | salt |
| 1/4 tsp | onion powder |
| 1/2 cup | cornflakes, crumbled or regular bread crumbs |
| 1 Tbsp | vegetable oil (for greasing baking dish) |
| 1 | lemon fresh, cut in wedges |
- 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.
Makes 6 servings--Serving size: 1 cut piece
Calories 183
Fat 2 g
Saturated fat less than 1 g
Cholesterol 80 mg
Sodium 325 mg