A crust of whole-wheat crumbs and snipped fresh parsley with just a few drops of hot-pepper sauce kicks up the flavor of mild fish.
Recipe information
Yield
Serves 4; 3 ounces fish per serving
Ingredients
Preparation
Step 1
Preheat the oven to 350°F.
Step 2
Sprinkle the bread crumbs on an ungreased baking sheet.
Step 3
Bake for 5 to 7 minutes, or until lightly browned.
Step 4
Meanwhile, in a medium shallow dish, whisk together the mayonnaise, water, and hot-pepper sauce. Set aside.
Step 5
Transfer the bread crumbs to a separate medium shallow dish. Stir in the parsley and pepper.
Step 6
Increase the oven temperature to 450°F.
Step 7
Lightly spray the same baking sheet with cooking spray. Set the shallow dishes and the baking sheet in a row, assembly-line fashion. Dip a fillet in the mayonnaise mixture, turning to coat. Dip in the bread crumb mixture, turning to coat and gently shaking off any excess. Transfer to the baking sheet. Repeat with the remaining fillets.
Step 8
Bake for 17 to 18 minutes, or until the fish flakes easily when tested with a fork. Serve with the lemon wedges to squeeze over the fish.
Nutrition Information
Step 9
(Per serving)
Step 10
Calories: 122
Step 11
Total fat: 2.5g
Step 12
Saturated: 0.5g
Step 13
Trans: 0.0g
Step 14
Polyunsaturated: 1.5g
Step 15
Monounsaturated: 0.5g
Step 16
Cholesterol: 46mg
Step 17
Sodium: 186mg
Step 18
Carbohydrates: 5g
Step 19
Fiber: 2g
Step 20
Sugars: 1g
Step 21
Protein: 19g
Step 22
Calcium: 27mg
Step 23
Potassium: 240mg
Dietary Exchanges
Step 24
1/2 starch
Step 25
3 very lean meat
