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1
Preheat the oven to 350F.
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2
Sprinkle the bread crumbs on an ungreased baking sheet.
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3
Bake for 5 to 7 minutes, or until lightly browned.
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4
Meanwhile, in a medium shallow dish, whisk together the mayonnaise, water, and hot-pepper sauce.
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5
Set aside.
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6
Transfer the bread crumbs to a separate medium shallow dish.
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7
Stir in the parsley and pepper.
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8
Increase the oven temperature to 450F.
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9
Lightly spray the same baking sheet with cooking spray.
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10
Set the shallow dishes and the baking sheet in a row, assembly-line fashion.
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11
Dip a fillet in the mayonnaise mixture, turning to coat.
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12
Dip in the bread crumb mixture, turning to coat and gently shaking off any excess.
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13
Transfer to the baking sheet.
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14
Repeat with the remaining fillets.
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15
Bake for 17 to 18 minutes, or until the fish flakes easily when tested with a fork.
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16
Serve with the lemon wedges to squeeze over the fish.
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17
(Per serving)
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18
Calories: 122
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19
Total fat: 2.5g
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20
Saturated: 0.5g
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21
Trans: 0.0g
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22
Polyunsaturated: 1.5g
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23
Monounsaturated: 0.5g
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24
Cholesterol: 46mg
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25
Sodium: 186mg
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26
Carbohydrates: 5g
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27
Fiber: 2g
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28
Sugars: 1g
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29
Protein: 19g
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30
Calcium: 27mg
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31
Potassium: 240mg
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32
1/2 starch
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33
3 very lean meat
