A crust of whole-wheat crumbs and snipped fresh parsley with just a few drops of hot-pepper sauce kicks up the flavor of mild fish.

　　

Ingredients

Serves 4; 3 ounces fish per serving

　　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)

　　

Step 1

Preheat the oven to 350°F.

　　

Step 2

Sprinkle the bread crumbs on an ungreased baking sheet.

　　

Step 3

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

　　

Step 4

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

　　

Step 5

Transfer the bread crumbs to a separate medium shallow dish. Stir in the parsley and pepper.

　　

Step 6

Increase the oven temperature to 450°F.

　　

Step 7

Lightly spray the same baking sheet with cooking spray. Set the shallow dishes and the baking sheet in a row, assembly-line fashion. Dip a fillet in the mayonnaise mixture, turning to coat. Dip in the bread crumb mixture, turning to coat and gently shaking off any excess. Transfer to the baking sheet. Repeat with the remaining fillets.

　　

Step 8

Bake for 17 to 18 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 9

(Per serving)

　　

Step 10

Calories: 122

　　

Step 11

Total fat: 2.5g

　　

Step 12

Saturated: 0.5g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 1.5g

　　

Step 15

Monounsaturated: 0.5g

　　

Step 16

Cholesterol: 46mg

　　

Step 17

Sodium: 186mg

　　

Step 18

Carbohydrates: 5g

　　

Step 19

Fiber: 2g

　　

Step 20

Sugars: 1g

　　

Step 21

Protein: 19g

　　

Step 22

Calcium: 27mg

　　

Step 23

Potassium: 240mg

　　

Dietary Exchanges

Step 24

1/2 starch

　　

Step 25

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition