Gluten Court · glutencourt.com · Recipe version 1 · Awaiting Trial

Oven-Fried Fish

Awaiting Trial Recipe version 1 · Filed by the Court (seed pool) · Adapted from 'Mouth-Watering Oven-Fried Fish' — USDA MyPlate Kitchen, from 'Heart Healthy Home Cooking: African American Style' by the US Department of Health and Human Services, National Heart, Lung, and Blood Institute (public domain, federal). Converted to gluten-free: cornflakes specified as gluten-free cornflakes (regular cornflakes may contain barley malt flavoring) and the source's alternative of regular bread crumbs dropped; no other changes.

Fish fillets are wiped with lemon juice, dipped in a garlic and hot sauce milk mixture, coated in seasoned gluten-free cornflake crumbs, and cooked in a hot oven until crisp.

Category: MainsServes: 6Time: 30 minComplexity: 2/5

Why this complexity: cornflakes specified gluten-free to avoid malt flavoring; two-step dip and crumb coating.

Ingredients

  • 2 pounds fish fillets
  • 1 tablespoon fresh lemon juice
  • 1/4 cup fat-free or 1% buttermilk (or skim milk)
  • 2 drops hot sauce
  • 1 teaspoon fresh garlic, minced
  • 1/4 teaspoon ground white pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon onion powder
  • 1/2 cup gluten-free cornflakes, crumbled
  • 1 tablespoon vegetable oil (for greasing the baking dish)
  • 1 fresh lemon, cut in wedges

Method

  1. Preheat the oven to 475°F.
  2. Clean and rinse the fish. Wipe the fillets with the lemon juice and pat dry.
  3. Combine the buttermilk, hot sauce, and garlic in a shallow dish. Let the fillets sit briefly in the milk mixture.
  4. Combine the white pepper, salt, and onion powder with the cornflake crumbs and place on a plate.
  5. Remove the fillets from the milk and coat on both sides with the seasoned crumbs. Let stand briefly until the coating sticks to each side of the fish.
  6. Place the fillets in the greased baking dish and cook until the coating is crisp and the fish flakes easily with a fork.
  7. Serve with the lemon wedges.

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