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Menu of the Month
Fish is a very popular menu item in March due to the observance of Lent.
Plus many of us eat fish to take advantage of its health-promoting benefits for
the heart. Unfortunately, this low fat protein food is often fried, making it
not so heart healthy. Today’s recipe for Mouth-Watering Oven-Fried Fish is
crispy yet low in fat due to a coating of cornflake crumbs baked at a relatively
high oven temperature. Roast potato wedges in the oven with the fish, then serve
both with tangy coleslaw. Open a can of your favorite fruit canned in juice for
an easy sweet treat to end the meal.
Mouth-Watering Oven-Fried Fish
2 pounds fish fillets
1 tablespoon fresh lemon juice
¼ cup fat-free milk or low-fat buttermilk
2 drops hot pepper sauce
1 teaspoon garlic, minced
¼ teaspoon pepper (us white pepper if you prefer)
¼ teaspoon salt
¼ teaspoon onion powder
½ cup cornflakes, crumbled or bread crumbs
1 tablespoon vegetable oil (for greasing baking dish)
1 fresh lemon, cut in wedges
Preheat oven to 475°F. Use 1 tablespoon oil to lightly oil shallow baking pan
such as jelly roll pan large enough to hold fish in one layer.
Combine milk, hot pepper sauce and garlic. Wipe fillets with lemon juice and pat
dry. Let fillets sit in milk briefly.
Meanwhile, combine pepper, salt and onion powder with cornflake crumbs in a
shallow dish or plate. Remove fillets from milk mixture one at a time and coat
both sides with seasoned crumbs. Let stand briefly so coating sticks to each
side of fish. Arrange in single layer in prepared baking pan. Bake 20 minutes or
until fish flakes easily. Serve with fresh lemon wedges.
Makes 6 servings. Nutrition information per serving: 183 calories, 30g protein,
2g fat, 10g carbohydrate, 1g fiber, 325mg cholesterol.
Recipe adapted from “A Healthier You,” U.S. Department of Health and Human
Services,
www.healthierus.gov/dietaryguidelines.
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