Southern Fish Fillets

Preparation

1. Step 1

   Preheat the oven to 450°F. Lightly spray a 13 x 9 x 2-inch glass baking dish with cooking spray. Set aside.

   Step 2

   In a medium shallow dish, stir together the milk and hot-pepper sauce.

   Step 3

   In a separate medium shallow dish, stir together the cornmeal, parsley, tarragon, pepper, and cayenne.

   Step 4

   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.

   Step 5

   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.

2. Nutrition Information

   Step 6

   (Per serving)

   Step 7

   Calories: 162

   Step 8

   Total fat: 1.0g

   Step 9

   Saturated: 0.0g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 0.5g

   Step 12

   Monounsaturated: 0.5g

   Step 13

   Cholesterol: 69mg

   Step 14

   Sodium: 98mg

   Step 15

   Carbohydrates: 17g

   Step 16

   Fiber: 1g

   Step 17

   Sugars: 2g

   Step 18

   Protein: 21g

   Step 19

   Calcium: 61mg

   Step 20

   Potassium: 302mg

3. Dietary Exchanges

   Step 21

   1 starch

   Step 22

   3 very lean meat