Une bonne recette de poisson

Prise sur le site de la communauté Beachbody (la compagnie qui distribue les DVDs de mon programme d'exercice), une excellente recette pour donner une impression de poisson frit... sans toute la friture!

2 lbs. fish fillets

1 Tbsp. lemon juice, fresh

1/4 cup skim milk or 1% buttermilk

2 drops hot pepper sauce

1 tsp. fresh garlic, minced

1/4 tsp. white pepper, ground

1/4 tsp. salt

1/4 tsp. onion powder

1/2 cup cornflakes, crumbled, or regular bread crumbs

1 Tbsp. vegetable oil

1 fresh lemon, cut in wedges

Preheat oven to 475 degrees. Wipe fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate. 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. Arrange on lightly oiled shallow baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon. Makes 6 servings.

Preparation Time: 10 minutes
Cooking Time: 20 minutes

Nutritional Information: (per serving)

Calories: 183

Protein: 30 g

Fiber: 1 g

Carbs: 10 g

Fat Total: 2 g

Saturated Fat: <>