Crispy Baked Fish Fillets

This recipe offers a crispy, oven-baked alternative to traditional fried fish, keeping it high in lean protein and low in saturated fats.

Ingredients

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

• 2 lbs fish fillets (such as cod or haddock) · 906 kcal in the whole recipe
• 1 tbsp lemon juice · 3 kcal in the whole recipe
• 1/4 cup low-fat buttermilk · 26 kcal in the whole recipe
• 2 drops hot sauce
• 1 tsp minced fresh garlic · 4 kcal in the whole recipe
• 1/4 tsp ground white pepper
• 1/4 tsp salt
• 1/4 tsp onion powder
• 1/2 cup crumbled cornflakes (or breadcrumbs)
• 1 tbsp vegetable oil · 124 kcal in the whole recipe
• 1 fresh lemon, cut into wedges · 34 kcal in the whole recipe

Method

1. Preheat your oven to 475°F (245°C). Drizzle the fish fillets with lemon juice, then gently pat them dry with paper towels.

   

2. In a shallow bowl, whisk together the buttermilk, hot sauce, and minced garlic. On a separate plate, mix the crumbled cornflakes with white pepper, salt, and onion powder.

   

3. Dip each fish fillet into the buttermilk mixture, then dredge in the seasoned cornflakes until evenly coated on both sides. Let them rest for a minute so the coating adheres.

   

4. Lightly grease a shallow baking dish with the vegetable oil. Arrange the coated fillets in a single layer.

   

5. Bake on the middle rack for 20 minutes without turning, until the fish flakes easily with a fork and the crust is golden. Serve hot with fresh lemon wedges.

   

Adapted from an NIH / NHLBI heart-healthy recipe (public domain). Portions, macros, diet checks and step photos by Besly.