“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


  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.

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