How many calories are in Mouth-Watering Oven-Fried Fish?

One serving has 158 kcal. The recipe makes 6 servings (1 piece each).

How much protein is in Mouth-Watering Oven-Fried Fish?

27 g of protein per serving, with 4 g of carbohydrates and 3 g of fat.

What do I need to make Mouth-Watering Oven-Fried Fish?

11 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 and 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 )

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 per serving

27 gprotein

4 gcarbohydrates

3 gfat

6servings (1 piece)

Ingredients

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

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	158 kcal
Total fat	3 g	4%
Saturated fat	1 g	5%
Cholesterol	64 mg	21%
Sodium	224 mg	10%
Total carbohydrates	4 g	1%
Dietary fiber	0 g	0%
Total sugars	1 g
Added sugars	0 g	0%
Protein	27 g	54%
Vitamin D	1 µg	5%
Calcium	32 mg	2%
Iron	1 mg	6%
Potassium	319 mg	7%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Protein Foods: 4 ounces

Directions

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.

Notes

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

Source

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

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/mouth-watering-oven-fried-fish, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.