Oven-fried catfish

4 4-ounce fish filets
2 cups corn flake crumbs
1/8 teaspoon pepper
1/4 cup evaporated skim milk
nonstick cooking spray

1. Preheat oven to 500 degrees.
2. Roll cornflakes into fine crumbs between layers of wax paper.
3. Add pepper. Pour milk into shallow dish. Dip fish in milk, then in crumbs.
4. Arrange fish on baking sheet sprayed with nonstick cooking spray.
5. Cook for seven minutes. Test with fork. Fish will flake if done. Cook a few minutes more if necessary.

Serves 4, Serving size: 1 filet

Nutritional information per serving: calories: 316; fat: 1.5 grams; saturated fat: 0.5 g; cholesterol: 55 mg; sodium: 690 g; fiber: 2 g.