Oven-Fried Fish: A Healthy Alternative
Posted by Chris Arpante on Kids Cuisine
There is a pretty good possibility that I will become temporary guardian of a 13-year-old boy at the end of the school year. Single, independent woman to single mom of a teen in 2.2 seconds. Yikes! He’s extremely athletic, so I want to make sure of is that he eats healthy, expands his palate, and gets all the calories he needs. Right now he is all about fried food and fast food. I have begun to try a couple of recipes I think will make his transition, or maybe withdrawal, a little easier.
The first? Oven-Fried Fish… a mouthwatering meal in under 30 minutes.
Mouth-Watering Oven-Fried Fish
From NHLBI
2 lbs fish fillets
1 Tbsp lemon juice, fresh
¼ cup skim milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp garlic, fresh, minced
¼ tsp white pepper, ground
¼ tsp salt
¼ tsp onion powder
½ 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
* works with any kind of fish
