Pair this cornmeal-coated fish with Garden Coleslaw (page 75) and Green Beans and Corn (page 236) for a healthy southern meal.

　　

Ingredients

Serves 4; 3 ounces fish per serving

　　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)

　　

Step 1

Preheat the oven to 450°F. Lightly spray a 13 x 9 x 2-inch glass baking dish with cooking spray. Set aside.

　　

Step 2

In a medium shallow dish, stir together the milk and hot-pepper sauce.

　　

Step 3

In a separate medium shallow dish, stir together the cornmeal, parsley, tarragon, pepper, and cayenne.

　　

Step 4

Set the shallow dishes and baking dish in a row, assembly-line fashion. Dip a fillet in the milk mixture, turning to coat and letting any excess drip off. Dip in the cornmeal mixture, turning to coat and gently shaking off any excess. Transfer to the baking dish. Repeat with the remaining fillets.

　　

Step 5

Bake for 15 to 17 minutes, or until the fish flakes easily when tested with a fork. Serve with the lemon wedges to squeeze over the fish.

　　

Nutrition Information

Step 6

(Per serving)

　　

Step 7

Calories: 162

　　

Step 8

Total fat: 1.0g

　　

Step 9

Saturated: 0.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 0.5g

　　

Step 13

Cholesterol: 69mg

　　

Step 14

Sodium: 98mg

　　

Step 15

Carbohydrates: 17g

　　

Step 16

Fiber: 1g

　　

Step 17

Sugars: 2g

　　

Step 18

Protein: 21g

　　

Step 19

Calcium: 61mg

　　

Step 20

Potassium: 302mg

　　

Dietary Exchanges

Step 21

1 starch

　　

Step 22

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition