Hvor mange kalorier er der i Mouth-Watering Oven-Fried Fish?

En portion har 158 kcal. Opskriften giver 6 portioner (1 piece hver).

Hvor meget protein er der i Mouth-Watering Oven-Fried Fish?

27 g protein pr. portion med 4 g kulhydrat og 3 g fedt.

Hvad skal jeg bruge til Mouth-Watering Oven-Fried Fish?

11 ingredienser: 2 pounds fish fillets (see notes), 1 tablespoon lemon juice (fresh), 1/4 cup buttermilk, 1%, 1 teaspoon garlic (fresh, minced), 2 dashes hot sauce og 1/4 teaspoon white pepper (ground) ….

Mouth-Watering Oven-Fried Fish

Name: Mouth-Watering Oven-Fried Fish
Yield: 6 servings
Ingredients: 2 pounds fish fillets (see notes); 1 tablespoon lemon juice (fresh); 1/4 cup buttermilk, 1%; 1 teaspoon garlic (fresh, minced); 2 dashes hot sauce; 1/4 teaspoon white pepper (ground); 1/4 teaspoon salt; 1/4 teaspoon onion powder; 1/2 cup corn flakes (crumbled or regular bread crumbs); 1 tablespoon vegetable oil; 1 lemon (fresh, cut )

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

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.

158kcal pr. portion

27 gprotein

4 gkulhydrat

3 gfedt

6portioner (1 piece)

Ingredienser

2 pounds fish fillets (see notes) næringsindhold
1 tablespoon lemon juice (fresh) næringsindhold
1/4 cup buttermilk, 1% næringsindhold
1 teaspoon garlic (fresh, minced) næringsindhold
2 dashes hot sauce
1/4 teaspoon white pepper (ground) næringsindhold
1/4 teaspoon salt næringsindhold
1/4 teaspoon onion powder næringsindhold
1/2 cup corn flakes (crumbled or regular bread crumbs) næringsindhold
1 tablespoon vegetable oil næringsindhold
1 lemon (fresh, cut ) næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	158 kcal
Fedt i alt	3 g	4 %
Mættet fedt	1 g	5 %
Kolesterol	64 mg	21 %
Natrium	224 mg	10 %
Kulhydrat i alt	4 g	1 %
Kostfibre	0 g	0 %
Sukkerarter i alt	1 g
Tilsat sukker	0 g	0 %
Protein	27 g	54 %
D-vitamin	1 µg	5 %
Calcium	32 mg	2 %
Jern	1 mg	6 %
Kalium	319 mg	7 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Protein Foods: 4 ounces

Fremgangsmåde

Wash hands with soap and water.
Preheat oven to 475 °F.
Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
Combine milk, hot sauce, and garlic.
Combine pepper, salt, and onion powder with crumbs and place on 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.

Noter

Atlantic cod and low fat buttermilk (1%) used for nutritional analysis. May substitute black pepper for white pepper. Optional - add parsley as a garnish. Learn more about: Lemons Garlic

Kilde

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

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/mouth-watering-oven-fried-fish, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.