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The word "fried" doesn't seem to go hand-in-hand with "healthy," right? Here's one "fried" food that is made with healthy ingredients. Try this recipe with any kind of fish.
| 2 lbs |
Fish fillets |
| 1 tbsp |
Lemon juice, fresh |
| 1/4 cup |
Non-fat milk or 1 percent 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 degrees 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
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External Source
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National Heart, Lung and Blood Institute
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This article was reviewed and updated June 2007.
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