SOUTHERN FISH FILLETS

Southern Fish Fillets image

Yield Serves 4; 3 ounces fish per serving

Number Of Ingredients 10

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Cooking spray
1/2 cup fat-free milk
4 drops red hot-pepper sauce
1/2 cup yellow cornmeal
1/4 cup finely snipped fresh parsley
1 teaspoon dried tarragon, crumbled
1/2 teaspoon pepper
1/4 teaspoon cayenne
4 mild white fish fillets (about 4 ounces each), rinsed
1 medium lemon, cut into 4 wedges (optional)

Steps:

Preheat the oven to 450°F. Lightly spray a 13 x 9 x 2-inch glass baking dish with cooking spray. Set aside.
In a medium shallow dish, stir together the milk and hot-pepper sauce.
In a separate medium shallow dish, stir together the cornmeal, parsley, tarragon, pepper, and cayenne.
Set the shallow dishes and baking dish in a row, assembly-line fashion. Dip a fillet in the milk mixture, turning to coat and letting any excess drip off. Dip in the cornmeal mixture, turning to coat and gently shaking off any excess. Transfer to the baking dish. Repeat with the remaining fillets.
Bake for 15 to 17 minutes, or until the fish flakes easily when tested with a fork. Serve with the lemon wedges to squeeze over the fish.
(Per serving)
Calories: 162
Total fat: 1.0g
Saturated: 0.0g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 0.5g
Cholesterol: 69mg
Sodium: 98mg
Carbohydrates: 17g
Fiber: 1g
Sugars: 2g
Protein: 21g
Calcium: 61mg
Potassium: 302mg
1 starch
3 very lean meat