Eat Without

Mouth-Watering Oven-Fried Fish

Source: Heart Healthy Home Cooking: African American Style US Department of Health and Human Services National Heart, Lung, and Blood Institute

Published by the USDA MyPlate Kitchen library. Read from an archived copy of the source page captured 2025-12-31.

This spicy and savory oven-fried fish will be a hit in your home. Enjoy it with seasonal vegetables and a side of your favorite fruit.

Makes
6 servings

Ingredients

  • 2 pounds cod fish fillets (or other white fish)
  • 1 tablespoon fresh lemon juice
  • 1/4 cup low-fat 1% buttermilk
  • 1 teaspoon fresh garlic, minced
  • 2 dashs hot sauce
  • 1/4 teaspoon ground white pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/2 cup corn flakes, crumbled (or regular breadcrumbs)
  • 1 tablespoon vegetable oil (or cooking oil of choice)
  • 1 fresh lemon, cut into wedges

Directions

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

Notes

Atlantic cod used for nutritional analysis. May substitute black pepper for white pepper. Optional - add parsley as a garnish. Learn more about: Lemons Garlic

Quoted for reference only, exactly as the source printed it, so check product labels yourself before relying on any of it. The methodology page covers the guarantee, and how a contributor can have their text removed on request.