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Dinner Tonight: Budget Friendly

Dinner Tonight: Budget Friendly: Friday Oven Fried Fish

Week of March 21, 2022 »
Oven Fried Fish

Fun

One person names 4 items (Cookie, Cake, Ice Cream, Pretzel). The others guess which doesn’t belong (Pretzel doesn’t belong because it’s not sweet).

Conversation

Who sets a good example for you? How do they inspire you to make smart choices?

Fish is a healthy alternative to other meats and this recipe works with almost any firm white wish you’ve got. This recipe comes to us from the US Department of Health and Human Services National Institutes of Health.

Have your junior chef help out by crushing the cornflakes with a rolling pin or fingers! More advanced jobs include making the substitute buttermilk, if needed, or creating a dipping sauce (for homemade tartar sauce, mix 1/2 cup low fat yogurt, 3 Tblsps. low fat mayo and 1/3 cup pickle relish).

Ingredients

Serves 6

  • 2 lbs. fish fillets (works best with firm white fish)
  • 1 Tbsp. fresh lemon juice
  • 1/4 cup buttermilk (OR mix 1/2 cup milk and 1/2 tsp white vinegar/lemon juice and let stand for 5 minutes)
  • 1 clove garlic, minced
  • 1/8 tsp. hot sauce, to taste
  • 1/4 tsp. ground white pepper
  • 1/4 tsp. salt
  • 1/4 tsp. onion powder
  • 1/2 cup cornflakes, crumbled (OR use regular bread crumbs)
  • 1 Tbsp. vegetable oil
  • 1 lemon, cut in wedges

Instructions

  1. Preheat oven to 475 degrees.
  2. Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
  3. Combine milk, hot sauce and garlic.
  4. Combine pepper, salt and onion powder with crumbs and place on plate.
  5. Let fillets sit briefly in milk mixture, Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish. Use a baking rack for this.
  6. Arrange on lightly oiled shallow baking dish.
  7. Bake from 20 minutes on middle rack without turning.
  8. Cut into 6 pieces. Serve with fresh lemon.
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