Southern Fish Fillets Recipe

Name: Southern Fish Fillets
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 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)

Servings: persons

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)

1
Preheat the oven to 450F.
2
Lightly spray a 13 x 9 x 2-inch glass baking dish with cooking spray.
3
Set aside.
4
In a medium shallow dish, stir together the milk and hot-pepper sauce.
5
In a separate medium shallow dish, stir together the cornmeal, parsley, tarragon, pepper, and cayenne.
6
Set the shallow dishes and baking dish in a row, assembly-line fashion.
7
Dip a fillet in the milk mixture, turning to coat and letting any excess drip off.
8
Dip in the cornmeal mixture, turning to coat and gently shaking off any excess.
9
Transfer to the baking dish.
10
Repeat with the remaining fillets.
11
Bake for 15 to 17 minutes, or until the fish flakes easily when tested with a fork.
12
Serve with the lemon wedges to squeeze over the fish.
13
(Per serving)
14
Calories: 162
15
Total fat: 1.0g
16
Saturated: 0.0g
17
Trans: 0.0g
18
Polyunsaturated: 0.5g
19
Monounsaturated: 0.5g
20
Cholesterol: 69mg
21
Sodium: 98mg
22
Carbohydrates: 17g
23
Fiber: 1g
24
Sugars: 2g
25
Protein: 21g
26
Calcium: 61mg
27
Potassium: 302mg
28
1 starch
29
3 very lean meat

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: Cooking spray, 1/2 cup fat-free milk, 4 drops red hot-pepper sauce, 1/2 cup yellow cornmeal, and more.

Yes, Southern Fish Fillets falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Southern Fish Fillets

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