Oven-Fried Fish

  • Low sodium
  • Low Sugar

Oven-Fried Fish

Oven-fried fish is delicious and full of vitamins.


Prep and cook time
Prep Time: 15 min. Cook Time: 20 min.


  • 2 lbs fish fillets
  • 1 tbsp lemon juice
  • ¼ cup buttermilk
  • 1 cup flour
  • 1 tsp garlic powder
  • 1/8 tsp hot sauce
  • ¼ tsp pepper
  • ¼ tsp salt
  • ¼ tsp onion powder
  • ½ cup corn flakes
  • 1 egg
  • 1 tbsp oil
  • lemon wedges


  1. Preheat oven to 475 F.
  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. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
  6. Arrange on lightly oiled shallow baking dish.
  7. Bake for 20 minutes on middle rack without turning.
  8. Cut into 6 pieces. Serve with fresh lemon.

Nutritional information

Amount per serving: 150 calories; Carbohydrate: 4g; Fat: 3.5g; Protein: 25g; Dietary fiber: 0g

Recipe credit

US Department of Health and Human Services National Institutes of Health