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Nutrition information
Serving: 1 cut peice (194 grams)
Servings per recipe: 6
Calories: 189 (34 from fat)
Cholesterol: 56 milligrams
Fat: 4 grams (1 saturated fat, 0 trans fats)
Protein: 29 grams
Sodium: 275 milligrams 
Total carbohydrate: 9 grams (1 fiber, 1 sugars)

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Oven fried fish (low fat)

Enjoy the taste of fried food without the heavy fat.


2 pounds fish fillets
1 tablespoon fresh lemon juice
1/4 cup skim milk or 1 percent buttermilk
2 drops hot pepper sauce
1 teaspoon fresh, minced garlic
1/4 teaspoon white pepper, ground
1/4 teaspoon salt
1/4 teaspoon onion powder
1/2 cup regular bread crumbs or cornflakes, crumbled
1 tablespoon vegetable oil, for greasing baking dish
1 fresh lemon, cut in wedges


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


Source: National Institutes of Health, Heart-Healthy Home Cooking African American Style; Heart Health eMagazine, April/May 2003

First published: 04/04/2003
Last updated: 04/07/2011

Reviewed by: Allina Health's Patient Education Department