SOUTHERN FISH FILLETS
Pair this cornmeal-coated fish with Garden Coleslaw (page 75) and Green Beans and Corn (page 236) for a healthy southern meal.
Yield Serves 4; 3 ounces fish per serving
Number Of Ingredients 10
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
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