Directions:
- Place fillets in a single layer in a shallow glass dish, Pour milk over the fish; cover and refrigerate for at least 30 minutes or for up to 2 hours.
- Meanwhile, prepare Tangy Tartar Sauce: Whisk mayonnaise, yogurt and lemon juice in a small bowl until smooth.
- Stir in remaining ingredients.
- Keep refrigerated.
- Makes 1/2 cup.
- Preheat oven to 500°F.
- Combine cornmeal, parsley, garlic and cayenne to taste in a shallow dish.
- Remove the fish from the milk, sprinkle both side with salt and dredge in the cornmeal mixture.
- Coat a baking sheet with cooking spray.
- Place the fish on baking sheet and lightly coat the fish with cooking spray.
- Bake until the fish is firm to the touch and opaque in the center, 10-15 minutes.
- Serve immediately with tartar sauce and lemon wedges.
- Makes 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 588.1 Kcal (2462 kJ) | ||
| Calories from fat | 236.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.3g | 40% | |
|---|---|---|---|
| Cholesterol | 99.48mg | 33% | |
| Sodium | 769.79mg | 32% | |
| Potassium | 614.23mg | 13% | |
| Total Carbs | 26.89g | 9% | |
| Sugars | 6.93g | 28% | |
| Dietary Fiber | 2.67g | 11% | |
| Protein | 24.48g | 49% | |
| Vitamin C | 13.6mg | 23% | |
| Iron | 2.2mg | 12% | |
| Calcium | 160.3mg | 16% | |
| Amount Per 100 g | |||
| Calories | 219.99 Kcal (921 kJ) | ||
| Calories from fat | 88.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.84g | 40% | |
|---|---|---|---|
| Cholesterol | 37.21mg | 33% | |
| Sodium | 287.95mg | 32% | |
| Potassium | 229.77mg | 13% | |
| Total Carbs | 10.06g | 9% | |
| Sugars | 2.59g | 28% | |
| Dietary Fiber | 1g | 11% | |
| Protein | 9.16g | 49% | |
| Vitamin C | 5.1mg | 23% | |
| Iron | 0.8mg | 12% | |
| Calcium | 60mg | 16% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
