High-protein recipes › 27 g protein per serving

Mouth-Watering Oven-Fried Fish

This spicy and savory oven-fried fish will be a hit in your home. Enjoy it with seasonal vegetables and a side of your favorite fruit.

Mouth-Watering Oven-Fried Fish
27 gprotein per serving
158calories per serving
6servings, 1 piece each

Ingredients

  • 2 pounds fish fillets (see notes)
  • 1 tablespoon lemon juice (fresh)
  • 1/4 cup buttermilk, 1%
  • 1 teaspoon garlic (fresh, minced)
  • 2 dashes hot sauce
  • 1/4 teaspoon white pepper (ground)
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/2 cup corn flakes (crumbled or regular bread crumbs)
  • 1 tablespoon vegetable oil
  • 1 lemon (fresh, cut )

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 475 °F.
  3. Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
  4. Combine milk, hot sauce, and garlic.
  5. Combine pepper, salt, and onion powder with crumbs and place on plate.
  6. 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.
  7. Arrange on lightly oiled shallow baking dish.
  8. Bake for 20 minutes on middle rack without turning.
  9. Cut into 6 pieces. Serve with fresh lemon.

Notes

Atlantic cod and low fat buttermilk (1%) used for nutritional analysis. May substitute black pepper for white pepper. Optional - add parsley as a garnish.

Nutrition per serving

NutrientAmount
Calories157.8
Protein27 g
Total fat3 g
Carbohydrates4 g
Fiber0 g
Added sugars0 g
Sodium224 mg
Calcium32 mg
Potassium319 mg
Iron1 mg
Vitamin D1 mcg

Source: Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute. Published by MyPlate Kitchen, U.S. Department of Agriculture, and public domain. Reproduced as published, nutrition as MyPlate calculated it. The archived page.

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