Southern Fish Fillets

• 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

cooking spray, milk, drops red, yellow cornmeal, parsley, tarragon, pepper, cayenne, white fish, lemon

Taken from www.epicurious.com/recipes/food/views/southern-fish-fillets-391984 (may not work)