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Oven-Fried Fish – TypeFree Diabetes

Oven-Fried Fish

Cooking Time: 20 minutes
Number of Servings: 6


2 lbs fish
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
1/2 cup cornflakes, crumbled or regular bread crumbs
1 Tbsp vegetable oil (for greasing baking dish)
1 lemon fresh,
cut in wedges


  1. Preheat oven to 475¡ F.
  2. Wipe fillets with lemon juice and pat dry.
  3. Combine milk, hot pepper sauce, and garlic.
  4. Combine pepper, salt, and onion powder with cornflake crumbs and
    on a plate.
  5. 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
  6. Arrange on lightly oiled shallow baking dish.
  7. Bake 20 minutes on middle rack without turning.
  8. Cut into 6 pieces. Serve with fresh lemon.

Nutrition Facts

– Serving Size: 1 piece of fish
Amount Per Serving
Calories 183

Fat 2 g

Saturated fat less than 1 g

Cholesterol 80 mg

Sodium 325 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


Author Admin

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