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  • Mouth-Watering Oven-Fried Fish

This heart healthy dish can be made with many kinds of fish—to be enjoyed over and over.

Recipe Source: Heart Healthy Home Cooking African American Style


  • 2 lb fish fillets

  • 1 Tbsp lemon juice

  • ¼ C fat-free or 1 percent buttermilk

  • 2 drops hot sauce

  • 1 tsp fresh garlic, minced

  • ¼ tsp ground white pepper

  • ¼ tsp salt

  • ¼ tsp onion powder

  • ½ C cornflakes, crumbled, or regular bread crumbs

  • 1 Tbsp vegetable oil

  • 1 fresh lemon, cut in wedges

calories 183
Total fat 2 g
Saturated fat 0 g
Cholesterol 80 mg
Sodium 325 mg
Total fiber 1 g
Protein 30 g
Carbohydrates 10 g
Potassium 453 mg
Percent Daily Values are based on a 2,000 calorie diet.


  • 1
    Preheat oven to 475 °F.

  • 2
    Clean and rinse fish. Wipe fillets with lemon juice and pat dry.

  • 3
    Combine milk, hot sauce, and garlic in a mixing bowl.

  • 4
    Combine white pepper, salt, and onion powder with cornflakes, and spread on a plate.

  • 5
    Let fillets sit briefly in milk mixture. Remove a fillet, coat on both sides with seasoned crumbs, and let stand briefly until coating sticks to each side of fish. Repeat for all fillets.

  • 6
    Arrange fillets on a lightly oiled shallow baking dish.

  • 7
    Bake for 20 minutes on middle rack without turning.

  • 8
    Cut into 6 pieces. Serve with fresh lemon.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.