Total Time
50mins
Prep 20 mins
Cook 30 mins

This is from a book the American Heart Association put out of "Healthful recipes to help control high blood pressure." Haven't tried it, but plan to this weekend. :) bon apetit

Ingredients Nutrition

  • vegetable oil cooking spray
  • 1 cup whole wheat bread crumbs (ground fine with a food processor or blender)
  • 12 teaspoon fresh ground black pepper
  • 4 tablespoons fresh minced parsley
  • 2 tablespoons reduced-calorie mayonnaise
  • 1 tablespoon water
  • 2 drops hot pepper sauce
  • 1 14 lbs fish fillets
  • 4 lemon wedges

Directions

  1. Preheat oven to 350°F.
  2. Lightly spray a baking sheet with vegetable oil spray and set aside.
  3. Sprinkle crumbs onto an ungreased baking sheet and allow to bake 5-7 minutes or until lightly browned.
  4. Combine bread crumbs, black pepper and parsley in a shallow pan and set aside.
  5. Raise oven temperature to 400°F.
  6. Combine mayonnaise, water and hot pepper sauce in shallow bowl, mixing well.
  7. Dip fish in mayonnaise mixture and then dredge in bread crumbs.
  8. Place fish on greased baking sheet and bake in oven 17-18 or until fish flakes easily.
  9. Serve with lemon wedges.

Reviews

(3)
Most Helpful

This was a great recipe - served this on a bed of sautéed vegetables served as. Meal

Ush26 June 02, 2013

I have to give this recipe 5 stars for ease of preparation, taste and versatility. Going by the 1st reviewer and reading the few ingredients, I added 1/2 tsp each Garlic powder and onion powder to the mayo sauce. That sure did the trick. My DIL was over for a few minutes when I took it out of the oven. She stayed long enough for a bite and a copy of the recipe. She liked it, but, thought I was a bit heavy handed w/ the garlic, LOL. I felt this is a good basic recipe which readily lends itself to many different spices, and types of fish. I used a single, large Tilapia fillet just for myself. Thanks, Sarah, for posting.

Jim in Washington April 06, 2006

Seemed like a lot of work for the end result. Fish was moist but not very flavorful. I think I would add a couple more drops of hot pepper sauce next time.

Indiana Debbie January 14, 2003

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