Crispy Oven-Fried Fish

This oven-fried method delivers all the satisfying crunch of traditional frying with a fraction of the fat, providing high-quality lean protein.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 2 pounds cod fish fillets (or other white fish) · 539 kcal in the whole recipe
• 1 tablespoon fresh lemon juice · 3 kcal in the whole recipe
• 1/4 cup low-fat 1% buttermilk · 23 kcal in the whole recipe
• 1 teaspoon fresh garlic, minced · 4 kcal in the whole recipe
• 2 dashes hot sauce
• 1/4 teaspoon ground white pepper
• 1/4 teaspoon salt
• 1/4 teaspoon onion powder
• 1/2 cup corn flakes, crumbled · 66 kcal in the whole recipe
• 1 tablespoon vegetable oil · 111 kcal in the whole recipe
• 1 fresh lemon, cut into wedges · 16 kcal in the whole recipe

Method

1. Preheat your oven to 475°F (245°C). Pat the fish fillets dry with a paper towel and wipe them gently with the lemon juice.

   

2. In a shallow bowl, whisk together the buttermilk, minced garlic, and hot sauce. In a separate shallow dish, combine the crumbled corn flakes, white pepper, salt, and onion powder.

   

3. Dip each fish fillet into the buttermilk mixture, then coat thoroughly on both sides with the seasoned corn flake crumbs. Let them stand briefly so the coating adheres.

   

4. Arrange the coated fillets on a baking dish lightly greased with the vegetable oil. Bake on the middle rack for 20 minutes without turning, until the crust is golden and the fish flakes easily.

   

5. Cut into 6 portions and serve hot with fresh lemon wedges.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.