Spicy Baked Fish

1. 1

   Preheat the oven to 350F.

2. 2

   Sprinkle the bread crumbs on an ungreased baking sheet.

3. 3

   Bake for 5 to 7 minutes, or until lightly browned.

4. 4

   Meanwhile, in a medium shallow dish, whisk together the mayonnaise, water, and hot-pepper sauce.

5. 5

   Set aside.

6. 6

   Transfer the bread crumbs to a separate medium shallow dish.

7. 7

   Stir in the parsley and pepper.

8. 8

   Increase the oven temperature to 450F.

9. 9

   Lightly spray the same baking sheet with cooking spray.

10. 10

    Set the shallow dishes and the baking sheet in a row, assembly-line fashion.

11. 11

    Dip a fillet in the mayonnaise mixture, turning to coat.

12. 12

    Dip in the bread crumb mixture, turning to coat and gently shaking off any excess.

13. 13

    Transfer to the baking sheet.

14. 14

    Repeat with the remaining fillets.

15. 15

    Bake for 17 to 18 minutes, or until the fish flakes easily when tested with a fork.

16. 16

    Serve with the lemon wedges to squeeze over the fish.

17. 17

    (Per serving)

18. 18

    Calories: 122

19. 19

    Total fat: 2.5g

20. 20

    Saturated: 0.5g

21. 21

    Trans: 0.0g

22. 22

    Polyunsaturated: 1.5g

23. 23

    Monounsaturated: 0.5g

24. 24

    Cholesterol: 46mg

25. 25

    Sodium: 186mg

26. 26

    Carbohydrates: 5g

27. 27

    Fiber: 2g

28. 28

    Sugars: 1g

29. 29

    Protein: 19g

30. 30

    Calcium: 27mg

31. 31

    Potassium: 240mg

32. 32

    1/2 starch

33. 33

    3 very lean meat

* Per serving · 4 servings · Values may vary.