Spicy Baked Fish

Preparation

1. 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.

2. 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

3. Dietary Exchanges

   Step 24

   1/2 starch

   Step 25

   3 very lean meat