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Dinner Tonight: September 15, 2017 Oven Fried Fish

Oven Fried Fish

Fun

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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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