Spicy Baked Fish

• 2 slices light whole-wheat bread (lowest sodium available), processed to very fine crumbs
• 2 tablespoons light mayonnaise
• 1 tablespoon water
• 4 drops red hot-pepper sauce
• 1/4 cup snipped fresh parsley
• 1/2 teaspoon pepper
• Cooking spray
• 4 mild white fish fillets (about 4 ounces each), rinsed and patted dry
• 1 medium lemon, cut into 4 wedges (optional)

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

bread, light mayonnaise, water, drops red, parsley, pepper, cooking spray, white fish, lemon

Taken from www.epicurious.com/recipes/food/views/spicy-baked-fish-391999 (may not work)