Spicy Baked Fish
Serves 4; 3 ounces of fish per serving
A crust of whole-wheat crumbs and parsley with just a few drops of hot-pepper sauce provides a refreshing flavor change to baked fish.
Ingredients
2 slices light whole-wheat bread, coarsely torn
1/4 cup snipped fresh parsley
1/2 teaspoon pepper
Vegetable oil spray
2 tablespoons fat-free or light mayonnaise
1 tablespoon water
4 drops red hot-pepper sauce
4 fish fillets, such as cod, haddock, flounder, or sole (about 4 ounces each)
1 medium lemon, quartered (optional)
Cooking Instructions
Preheat the oven to 350°F.
In a food processor or blender, process the bread until the crumbs are very fine. Sprinkle the crumbs on an ungreased baking sheet.
Bake for 5 to 7 minutes, or until lightly browned. Transfer to a medium shallow bowl.
Stir in the parsley and pepper.
Increase the oven temperature to 450°F. Spray the baking sheet with vegetable oil spray.
In another shallow bowl, whisk together the mayonnaise, water, and hot-pepper sauce. Set the bowls (this one first) and baking sheet in a row, assembly-line fashion.
Rinse the fish and pat dry with paper towels. Dip the fish in the mayonnaise mixture, then roll it in the bread crumbs. Arrange in a single layer on the baking sheet.
Bake for 17 to 18 minutes, or until the fish flakes easily when tested with a fork. Serve with the lemon wedges.
Nutrition Analysis (per serving)
112Calories
1.0 gTotal Fat
0.0 gSaturated Fat
0.0 gTrans Fat
0.0 gPolyunsaturated Fat
0.0 gMonounsaturated Fat
43 mgCholestrol
184 mgSodium
6 gCarbohydrates
2 gFiber
2 gSugar
19 gProtein
17 mgCalcium
220 mgPotassium
Dietary Exchanges
1/2 starch, 3 very lean meat
